Are you ready? The 2017 Reebok CrossFit Open registration is OPEN!  To learn more about the Open, click HERE. Just like last year we will be doing our LCF Open workouts on Friday evenings from 5-7pm. More information to follow. 

STRENGTH: (15 min)

Front Squat 

Work up to a Heavy Single, then 85% of HS; 90% of HS

Heavy Single –  When the program calls for a heavy single, it should be a heavy single for the day. You should take single attempts up to what is a heavy single attempt for the day & limit yourself to 2 or 3 attempts at the heavier weights. 

BeachFit Strength will do:

EMOM for 12 min

Min 1: 10 Alternating Lunges (weighted if desired)

Min 2:  :30 sec Plank

WOD:

#snake bite

For time: (10 min Cap)

21-15-9:

Squat Snatch (95/65) *Scale to Power Snatch/Clean Jerk
CTB Pull-Ups *Scale to Pullups/Rows

BeachFit will do:

21-15-9

Plate Ground to Overhead (45/35)

Ring Rows

Rest till 13:00 min, then…

EMOMx12:

Odd:   12/10 Calorie Bike or Row (Rx+15/12cal)
Even:  15 AbMat Sit Ups (Rx+GHD Sit Ups)

*Working for approx :40ish seconds, scale numbers accordingly 

OPTIONAL OLY AND GYMNASTICS CONDITIONING:

Snatch – heavy single, then 85% of HS; 90% of HS

Muscle Ups
5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets