Happy Monday LCF Ohana!

There will be no evening class/open gym on Thursday November 26th. We will have our 6-10am Open Gym and our 8am CrossFit class.

WOD:

#dragon ball z

AMRAP 12 Minutes
24 Wall Balls (20/14)
24 Toes to bar

Competitor Target Reps 200+

#3 position snatch

1 High Hang Snatch + 1 Above the Knee Snatch + 1 Snatch
– 2×3 reps @ 65% 1RM Snatch
* Rest 2 minutes between sets

#snatch grip push press

Snatch Push Press:
– 2×3 reps @ 85% 1RM Snatch
– 3×3 @ 90% 1RM Snatch
* Rest 60-90 seconds between sets

#back squats
– 5 sets x 3 reps @ 85% 1 RM back squat.
* Rest 2 minutes between sets

#snatch pull
– 2×5 reps @ 100% 1RM Snatch
– 3×4 reps @ 105% 1RM Snatch
* Rest 60-90 seconds between sets 

#optional wod 2

3 sets
500m row
200’ Sled Push (55/35)
100’ Hand over hand Sled Pull (55/35)
-Rest 3:00 b/t sets-