Sunday – 2/24/19
Open Gym 9am-noon
Open Gym 9am-noon
8am Kettlebell
4 rds
Kb alt press
Band pull aparts
Then
12 10…2 reps
Kb curl
Then
Hill sprints if weather permits
9am WOD
Stations:
4 rounds
1min assault bike
2min power cleans (95,65)
3 min. Double unders
4min. Kettlebell swings 53.35
5min rest
10am Olympic Lifting
CrossFit Games 19.1
Complete as many rounds as possible in 15 minutes of:
– 19 wall-ball shots
– 19-cal. row
Click here for the WOD standards.
Join us at 5pm to see CrossFit Open 19.1 WOD announced and warm up to perform it during open gym, 6pm – 7:30pm. (We will still have regular class at 5pm also.)
Power Clean(1) + Power Jerk(1) 5×2
Clean Pull (w/pause @ Knee) 5×2
Back Squat 3×8
Mobility Work
Have you signed up for the CrossFit Open yet? We’ll be watching the weekly WOD announcement every Thursday at 5 and giving you the opportunity to do the workout during Thursday night open gym, Friday during all classes, Sunday open gym, and Saturdays by appointment. Register here (and be sure to choose Lamorinda CrossFit as your team/affiliate)!
EMOM 15:
3 HSPU & 3 Deadlifts (155,110)
For Time:
20 Wall Balls (20,14)
10 Burpees
30 Wall Balls (20,14)
20 Burpees
40 Wall Balls (20,14)
30 Burpees
(18 Min Cap)
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