Schedule Change and Weekend Trodo Competition:
Saturday 9am Endurance Team WOD
Noon-6pm Trodo Games We have 8 teams competing this weekend and 3 of them are your fellow athletes from Lincoln Square. Come on in and cheer them on. This will be the first CrossFit competition for most all of them! Wear your CFD shirt and represent!
A. Bench press: 9 sets
80%x MAX REPS X 1 set
80%x 1/2 max reps set x 2 sets
B. Build up to 50%-60% of your 1RM Snatch
E.O.M.O.T.M: 12 minutes or 6 rounds at each station, 30 on/30 off
Odd minutes: Hang Power Snatch, quality reps
Even minutes: Hanging “L” Hold x 30-45 ON/30-15 OFF
Volume work (V): On all odd rounds perform max reps Hang Power Snatches at weight chosen for 30 seconds. Focus on quality reps and efficiency in movement. On even rounds accumulate 30-45 seconds in a Hanging “L” Hold. Alternate between the two stations for 12 minutes or 6 rounds at each station.
C. 5 minute Amrap
Double Unders X 10+
Pushups X 5+