Wednesday 2/24/16

Solid!

Solid!

Bear Complex

5 rounds consisting of:

7 reps of: 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press

no dropping the bar during each round, sildenafil resting/dropping bar only between rounds

rest as much as needed between rounds, adding weight for each round

Tuesday 2/23/16

2016 CrossFit Open starts this Thursday!

Sign up on our LCF team here:

https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

Garry, <a href=

search Super Beast”/> Garry, buy more about Super Beast

Warm-up/Mobility: 2 rounds not for time of:

10 reverse snow angels

30 second Sampson stretch hold

10 stripper squats

A: Every 3 minutes on the minute for 18 minutes

Back Squats 2.2.2.2.2.2

B: As Many Rounds As Possible in 12 minutes of:

20 wall balls (20/14 – 10/9)

10 ground to overhead (145/105)

Monday 2/22/16

2016 CrossFit Open starts this Thursday!

Sign up on our LCF team here:

https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

Warm-up/Mobility work: 2 rounds not for time of:

5 Sots presses

20 band pull-a-parts

30 seconds of thoracic mobility on foam roller

A: 10 – 90 seconds rounds of:

high hang power snatch + mid thigh power snatch

B: 4 rounds for time of:

12 burpees

12 pull ups