Please head over to our LCF News section to read up on our Flexible Nutrition Seminar on Saturday March 5th and our UnLoaded CrossFit Options with each class!!

WOD:

#dubstep

5 minutes of max reps of Burpee Box Jump Overs, 24/20

5 minute rest

4 minutes of max reps of 10m Shuttle

4 minute rest

3 minutes of max reps of Power Clean, 155/105  (Unloaded Option Kettle Bell Tators)

3 minute rest

2 minutes of max reps of Wall Balls, 20/14

2 minute rest

1 minutes of max reps of Max unbroken C2B Pull-Ups (Unloaded Option Ring Rows)

COMPETITORS:

1. Snatch
A. 3×1 Squat Snatch at 85%
B. 3×1 Snatch Pull at 115%
C. 3×1 Snatch Grip Jerk + Pause OHS

2. Conditioning
5 minutes of max reps of Burpee Box Jump Overs, 24/20
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean, 155/105
3 minute rest
2 minutes of max reps of Wall Balls, 20/14
2 minute rest
1 minutes of max reps of Max unbroken C2B Pull-Ups

3. Strength/Conditioning*
EMOMx6:
Odd: 10 unbroken Bar Muscle ups
Even: 10 Back Squats as heavy as possible from a rack

4. Strength/Conditioning*
EMOMx6:
Odd: 7 Ring Muscle ups
Even: 7 unbroken Hang Squat Cleans as heavy as possible

5. Strength/Conditioning*
EMOMx6:
Odd: 15 unbroken TTB
Even: 5 unbroken Dead Lifts as heavy as possible

*Take your time between each section to warm up to heavy loads. This is a strength session, so lift heavy.