Keep up the great work LCF Ohana!  Today there is A LOT of barbell and LOTs going on.  We have 2 options for class today. The #clang and bang barbell WOD OR #gettin jiggy with it WOD listed below. If you are unfamiliar or newer to CrossFit no worries you can do #gettin jiggy with it WOD and get your sweat on!  There will be a lot of working from percentages, etc today so please be on time and be attentive regarding scaling. 


#clang and bang wednesday

Squat Conditioning
For time*:
20 Back Squats, 155/105 (Appox 55% of 1RM)
20 Back Squat, 185/135 (Approx 65%)
20 Back Squats, 225/155 (Approx 75%)

Rest 1 min after completing each weight

Press Conditioning

For time*:
20 Push Press, 135/95
20 Push Press, 155/105
20 Push Press, 185/135
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

Clean Conditioning
For time*:
20 Hang Power Clean, 155/105
20 Hang Power Clean, 185/135
20 Hang Power Clean, 205/155
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

4.  Gymnastic Pull Conditioning
For time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.

Option B/Unloaded, 


#gettin jiggy with it

20 Min AMRAP

10 Pushup

10 Ring Rows

10 KB Deadlifts

10 KB Swings

200m Run

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