Saturday – 12/14/19

We’re excited to see all of you at the holiday party tonight!

8am Kettlebell
30 on
Kb swings pushups
Lunge
Burpee band curls
Lunge
Repeat
Then
Close-grip pushups goblet squat
Crawl
Ring rows squat jumps
Crawl

9am WOD
800m Run
into
5 Rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Squats)
into
800m Run
into
5 Rounds of
5 Clean and Jerks 155,105
5 Toes to Bar

10am Olympic Lifting

Friday – 12/13/19

Hope to see everyone tomorrow night (Sat) at the LCF holiday party potluck! Fun starts at 5pm at the gym.

Back Squat 4×3 @80%

Snatch Complex
Power Snatch + Hang Snatch
4×1+2

Deficit Snatch Deadlifts 4×3 @110%

Front Squats 3×8 @65%

Thursday – 12/12/19

Hand Stand Push-Up Technique

For Time: 20:00
50 DB Snatches
40 Chest to Bar Pull-Ups
30 Burpee Box Step Overs
20 Toes to Bar
10 Hand Stand Push-Ups

Wednesday – 12/11/19

Front Squat 4×3 @80%

Clean & Jerk Complex
Power Clean + Front Squat +Jerk
4×1+3+2

Deficit Clean Deadlifts 4×3 @110%

Back Squats 3×8 @65%

Tuesday – 12/10/19

Come celebrate the holidays and LCF’s 10-year anniversary!
When: December 14th, 5pm
Where: Lamorinda CrossFit
What: Potluck
~Please bring an appetizer, dish, or drinks to share.

WOD
OPEN 18.1
AMRAP in 20 minutes
– 8 Toes-to-Bars
– 10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
– 14/12 calorie Row

4pm Kettlebell
Double KB
5 sets
5 reps
Snatch
Front squat
Press
Front squat
Clean
Front squat