Friday – 3/1/19

We have new swag!! Click here to get your LCF hoodies, tees, and tanks!

19.2
Click here for standards and scaling.
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.

Stop at 20 minutes.

Thursday – 2/28/19

19.2 judging will be available starting at 6pm open gym!

Skill: Box Jumps 5×2

4 Rounds:
– 20 Double Unders
– 15 Med Ball Cleans 20,14
– 10 Push-Ups
– 5 Strict Pull-ups
(15:00 min Cap)

Core:
EMOM 6
Odd Min/ Even Min
Min 1: 30″ Hollow Hold
Min 2: 15 V-Ups

Wednesday – 2/27/19

a. Power Clean(2) + Jerk(1) 5×3

b. Deficit Clean Pull (to Mid thigh) 3×2

c. 1 & 1/4 Front Squat 5×2

d. For Time:
1 Thruster (95,65)
1 Pull-Up
2 Thruster
2 Pull-Up
3 Thruster
3 Pull-Up
4 Thruster
4 Pull-Up
5 Thruster
5 Pull-Up
6 Thruster
6 Pull-Up
7 Thruster
7 Pull-Up
8 Thruster
8 Pull-Up
9 Thruster
9 Pull-Up
10 Thruster
10 Pull-Up

(8min Cap)

Tuesday – 2/26/19

WOD
Skill: Pull-Up Development
3 Max sets of Strict Pull-ups
followed by
3 max sets of Kipping Pull-Ups

EMOM 10
Odd Min/ Even Min

30 DU/ 15 Sumo Deadlift HighPulls (95,65)

Rest 5 Min

EMOM 10
Odd Min/ Even Min
15 Cal Row/7 Toes to Bar

Back Work:
Glute Ham Raises – 3 Max Sets

4pm Kettlebell
Double KB
5 reps 5 rds
Clean
Front squat
Snatch/ high pull
Press
Swing
Row

Monday – 2/25/19

Power Snatch 5×1

Deficit Snatch Pull 3×2

Overhead Squat 5×5

AMRAP 8:
10 Alt DB Snatch (50,35)
5 Burpee Box Jump Over

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