Thursday 170202

The Bring a Friend WOD is designed for beginner athletes so.......bring in your friends and show them what LBCF is all about!

The Bring a Friend WOD is designed for beginner athletes so.......bring in your friends and show them what LBCF is all about!

Bring a Friend WOD
AMRep 8
2 Sumo deadlift high-pull 75/55
2 Lateral burpees
4 Sumo deadlift high-pull 75/55
4 Lateral burpees
6 Sumo deadlift high-pull 75/55
6 Lateral burpees
Continue adding 2 reps until time runs out.

*switch partners after each set of burpees

Barbell Work
Snatch
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%

Back Squat
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90% x 3

PROGRAMMING NOTE: We are in full CrossFit Open prep mode. This means we will focus less on strength and more on conditioning in the coming weeks (read - give your ALL during the WODs). Because we know you love the barbell (we do too), we are going to program a barbell session on Thursdays leading up to and throughout the open. There will be an olympic lifting portion followed by a powerlifting portion. Thursday barbell sessions are optional and will not be coached in a class format; as always a coach will be present to teach, answer questions, and ensure proper form / safety.