ATTENTION LCF ATHLETES AND VISITORS:  WE WILL HAVE REGULAR CLASS HOURS THIS WEEK WITH THE EXCEPTION OF THURSDAY NOVEMBER 26TH – CLASS TIMES ARE 6, 7, 8, AND 9AM ONLY!  (OPEN GYM UNTIL 11:00)

WOD:

#jefferson

4rds for time:

21 Box Jumps (24/20)

18 Wall Balls (20/14lbs)

15 Kettle Bell Swings (70/53lbs)

12 Burpees

STRENGTH:

Work up to a heavy Double bottom up Front Squat, then

2×8 Front Squats

CASHOUT:

2-4rds

12 Weighted Bridges

15 Weighted Ab Mat Sit Ups

COMPETITORS:

SESSION 1
1. Conditioning
4 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 2/1.5-pood
12 Burpees

2. Gymnastics Pulling
3 sets of the following complex: 10 TTB + 10 C2B + 10 Bar Muscle ups, rest as needed between sets.

3. Rowing Intervals
3×40 Calories, 1:30 rest
3×20 Calories, :45 rest
rest 3 minutes
3×40 Calories, 1:30 rest
3×20 Calories, :45 rest

SESSION 2
1. Snatch
Every 2 minutes for 7 rounds:
1 Hang Snatch + 1 Squat Snatch

2. Snatch Pulls
3×2 with 100% of 1RM Snatch
2×1 with 110% of 1RM Snatch

3. Snatch Grip Push Pres
5×2, climbing

4. Squat
A. Work up to a heavy double bottom up Front Squat – demo video
B. 2×8 Front Squats

5. Midline Accessory Work
4 Supersets of:
12 Weighted Bridges
15 Weighted Sit ups