Barbell Complex

complete 5 rds of 3 sets

1 set = power snatch + overhead squat + back squat + behind the neck press(or pp/pj) + hang power snatch

Rules

you cannot drop/set the bar down within the Setof 3… if you must rest, you can rest the bar in the hip or on the shoulder

you may rest as much as needed between rounds

if you drop/set the bar down between rounds you will accrue a penalty of a 10 m sprint per drop. Penalty will be paid at the end of the complex in a form of suicides. Ex. if I set the bar down 5 times within my sets I will pay 50m in sprints so it will be 5 trips back and forth in 10m increments.

Deadlifts

5-5-5-5-5

Mini 7 minute AMRAP

5 cleans135/95

10 situps

100m over/under 45/25  (one arm overhead position, one arm in farmers carry switch at the turn around)

Warm up with handstand holds

then

Jerk

2-2-2-2-2-2

Mini

3 rounds for time

100m sprint

max pullups

10 plyo pushups

(score time + reps of pullups)

Strength Accessory

5 rds of max ring dips

5 rds of 15 wall squats (attempt is to hold proper form and break parallel for each rep)

then12 rds of a revolving Tabata of

V ups

Situps

Planks

LCF Endurance 9:30 & 6:30 meet at the Cave

“Kristine”

Birthday WOD

3 rounds

5 min AMRAP

3 wallwalks

6 pistols

9 toes to bar

rest 2 minutes between each round

From CrossFit Football

5 rounds for time

Squat max reps

7 burpee box jumps 20″

*use 225# for this workout if you squat is under 315#

* use 275# for this workout if your squat is between 315-400#

 use 315# for this workout if your squat is over 400#

* you have a 20 minute cap on this workout. Thismeans once 20 Min. comes you are done

(basically choose 70-90% of your 1 rm)

LCF Endurance meet 6:30pm at Acalances track

Mother's Day card (Photo credit: Wikipedia)

“Respect Your Mother”

50 reps of everything

air squats

walking lunges

kb swings 53/35

ab mat situps

pushups

wallballs

Start & end with a 400m run

LCF Endurance 9:30am at the Cave

Front Squat

5-5-5-5-5

3 rounds of max push ups & max pullups

Follow with 5 rounds of

prowler for weight

Good Luck LCF Endurance team on your Cinderella 10K trail run!!!!

Remember carpool 7:00am meet at the Cave

4 rounds for time

400m run

10 pullups

20 pushups

30 kb swings 53/35

“Cinderella 10 k trail run is tomorrow at 8:15am. Let Katie know today if you want to carpool & meet at the Cave at 7:00am. Plan to carry water.”

Elgin and Whitney partner deadlifting 315#

Regional Team Event 1

team of 4 (2m/2w) scale as necessary

For time

20 partner deadlifts 455#

20 hanstand pushups

20 partner deadlifts 315#

20 handstand pushups

20 handstand pushups

20 partner deadlifts 455#

20 handstand pushups

20 partner deadlifts 315#

During warmup do 3 rds of proper form snatch lift deadlift

then

snatch

3-3-3-3-3

Met Con

max 300m row sprints followed by 5 box jumps (get off the rower and straight into box jumps no break)

rest 2 minutes between rounds

follow met con with Tabata Star gazers(25/15)

LCF Endurance 9:30am & 6:30pm meet at the Cave

Kris doing a bar TGU