"LUCE"

Run 1000 meters

10 Muscle-ups (For today, the scale for muscle-ups is 60 seconds cumulative ring holds, locked out, and 10 ring dips)

100 Squats

3 Rounds for Time

Crossfit

"Lynne"

Max Reps Bodyweight Bench Press

Max Reps Pull-ups

5 Rounds for Total reps

*After the bench press, go immediately into the set of pull-ups. After the set of pull-ups, rest as needed.*

YCF Conditioning

Plank holds 3 X 60 seconds

Back extensions, or supermans 3 X 15

Side Plank holds 3 X 30 seconds (each side)

Run 200 meters

10 Box jumps 24/20

10 DB Push Press (If not enough DB's, use barbell)

10 Walking Lunges

AMRAP in 10 minutes

On Sunday, March 18, we'll be open at 12:30 PM for any YCF athlete that needs to complete WOD 12.4. Please have your scores submitted by 5 PM tomorrow.

In 3 mintues:

Run 400 meters

12 Toes to Bar

AMRAP Burpees

rest 2 mins

5 Rounds - Score is Total Burpees

We will be hosting the Opens WOD  tomorrow, Saturday at 2:30 pm for all athletes that need to be judged.  I am also availible Sunday, so let me know if you can't make it tomorrow and I'll try to get here for you.

Crossfit

Power Clean 3-3-3 These are touch and go reps, no rest at the bottom. Work up to a max load for 3

21-15-9

Front Squat 155/105

Chest to Bar Pull-ups

Rest 4 minutes

15-12-9

Hang Power Cleans 155/105

Box Jumps 30/24

YCF Conditioning

Back Squat 3-3-3-3

21-15-9

Front Squat 135/95

Push-ups

Rest 4 minutes

21-15-9

Kb SDLHP 55/35

Box Jumps 24/20

We will be doing the opens workout this week on Saturday at 2:30 pm, and Sunday some time to be announced.