Attention LCF Athletes and Visitors: Effective Thursday May 5th, there will be no CrossFit Classes on Thursdays at 6pm.  LCF will now have a Barbell Class led by Coach Eli at 6pm. This class will work on different aspects of the Snatch, Clean, and Jerk. (Drop in rates will apply for visitors) #Clang and Bang

WOD:

#20 something

Every Minute on the Minute for 20 Minutes:

Minute 1 – 15 Hand-Release Pushups (Rx+ 10 Handstand Pushups)

Minute 2 – 15/12 Calorie Row

Minute 3 – 15 Medball Squat Cleans (20/14)

Minute 4 – 50 Double-Unders

STRENGTH:  (15 Min)

Skill Transfer Day

Split Jerk Strict Press – 3×3

Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

Strength/Skill Transfer

Jerk Balance – 3×3

Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.