Coach Abe’s Going Away Event

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You all know that trainers come and go as military orders move our service members around. After a lot of good work, Abe has his next set of orders and will be leaving us in October. We are going to get together at the Boat House Landing in Niceville on Saturday, Oct 11th at 5PM one last time as a group and you are welcome to join us. We do need to have an idea of how many people are going to make it, so please check your calendars and if you can make it, please send Abe an RSVP (Abe@lightningcrossfit.com) to let him know how many you are bringing.

Tuesday, 30 Sept 2014

Skill work – cartwheels, handstands

Strength
Deadlift (ME) – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@97%
- rest 90-120 sec between sets>80%

METCON
4 RFT
20 wallball (20/14 lbs)
20 TTB
Run 300m
Alternatively
7 RFT
11 wallball
11 TTB
Run 150m

Cash out
5-15 wall climbs
Hang from the bar (3x30sec)

Monday, 29 Sept 2014

Skill work – cartwheels, handstands

Use weights achieved during the last
two weeks (103/105%) as the new
100% reference for this cycle.
Squat (ME) – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@97%
- rest 90-120 sec between sets>80%

METCON
MAx Time Of 12 minutes accomplish
3 rds
15 shoulder to overhead (95/65 lbs)
10 CTB pull-ups
50 double unders
With remaining time, AMRAP lateral
bar jump burpees

Cash out
Hang from the bar (3x30sec)

Friday, 26 September 2014

Skill work – frog stands, press to
head/hand stands

Deadlift(DE) – 8x3reps@70% 1RM,
EMOM

For time
3 rounds
15 power clean (60% 1RM)
Run 200m
40 kb swing (24/16 kg)
40 lateral jumps over a bar

Cash out
20-50 GHD sit-ups
Turkish get-ups (5L,5R)

Saturday, 27 September 2014 WOD & Potluck for a Cause

Just a reminder that Megan and Mikey will be running a charity WOD on the 27th. This will be the Saturday class. Show time is 1045. September is Suicide Awareness month and all donations will go to the American Foundation for Suicide Prevention. The expectation when we hold charity WODs is that you will make a donation to the charity. Please bring your donation to the WOD (suggested donation is $15). If you want to make a donation but can’t make it to the WOD, please bring it with you to one of the classes earlier in the week and give it to the trainer running the class. We’ll make sure it gets to the right place.

We will also have a potluck after the WOD on the 27th, so please bring something to share. Make it, bake it, buy it, anything will be just fine.

Tuesday, 23 September 2014

Skill work – frog stands, press to
head/hand stands

Deadlift (ME) – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@105%
- rest 90-120 sec between sets >80%

AMRAP in 9 min
10 CTB pull-ups
10 box jumps (30/24″)
30 double unders

Cash out
20-50 ring dips
20-50 jumping lunges

Monday, 22 Sept 2014

Skill work – frog stands, press to
head/hand stands

Squat (ME) – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@105%
- rest 90-120 sec between sets >80%

For time
1:00 Handstand hold
40 KB snatches (24/16 kg)
40 OH lunges (95/65 lb)
40 KB snatches (24/16 kg)
1:00 HS hold

Cash out
3-5 min of side planks, switch every
30-60 sec as needed
Hang from the bar (3x30sec)