8am Kettlebell
3 rounds
10 rack squats
10 ring rows
Then
Amrap in 10min
10 push ups Spiderman crawl 10 split squats repeat. That equals 1 round.
Finisher
3 rounds 30 on
Burpee
Any kind of crawl
Squat jump
9am WOD
A. AMRAP in 10 minutes
– 5 handstand push ups
– 10 American KB swings (53,35)
– 15 sit ups
*5 minute rest
B. AMRAP in 10 minutes
– 5 deficit push-ups
– 10 toes to bar
– 15 air squats
10am Olympic Lifting
a. Clean and jerk 5×2
b. EMOM for 16 minutes
– Min 1: 16-24 DB front rack lunge (35,25)
– Min 2: 16-24 renegade row
– Min 3: 16-24 wall ball (20,14)
– Min 4: 16-24 v-ups (or knees to elbows)
What’s the CrossFit Open, you ask? Check out the short clip above! The Open starts Feb. 22–keep an eye out here, on Facebook, and at the gym for announcements about our Open participation times each week. In the meantime, you can register here.
a. Deadlift 4×8
b. AMRAP in 15 minutes
– 400m run/row
– 15 push ups
– 10 box jumps (24,20)
– 5 strict pull ups (or muscle ups)
Super strong Karen D.
A. Strict Press 4×8
B. AMRAP in 5
– 5 back squat (185,135), 10 toes to bar, 20 double-unders
C. AMRAP in 5
– 5 back squat (135,95), 10 toes to bar, 20 double-unders
D. AMRAP in 5
– 5 back squat (95,65), 10 toes to bar, 20 double-unders
The CrossFit Open is coming! As always, LCF will be buzzing with participants and community spirit. Register here under the Lamorinda CrossFit affiliate. Today, get a taste of what’s to come with Dave Castro’s 18.0 Open teaser WOD!
WOD
A. “18.0”
– 21-15-9
– DB snatch (50,35)
– Burpees over the DB
B. AMRAP in 10 minutes
– 15 air squats
– 15 push ups
– 15 sit ups
*after every 2 rounds perform 5 bar muscle ups or strict chest to bar
4pm Kettlebell
KB Strength
10 Double swing, 5 clean, 5 push press, 5 bent over rows, 5 rack squats.
Rest 1 to 2 minutes and repeat 5 rds
6pm – Olympic Lifting or Open Gym
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