Friday 3.9.2018

 

**Reminder: No 5:30 or 6:30pm Classes; instead, join us for Friday Night Lights at 6pm!

“FITNESS” & “PERFORMANCE”

A. Take 10-12 minutes to work on Overhead Squat technique, and build to the weight you will be using for the workout

Then…

B. “CrossFit Open Workout 18.3”
Scaled Version:
2 Rounds for time (14 minute time cap):
100 Single-Unders
20 Overhead Squats (45/35 lb) (sub is Goblet Squats)
100 Single-Unders
12 Pull-ups (sub is Jumping Pull-ups)
100 Single-Unders
20 Dumbbell Snatches (35/20 lb)
100 Single-Unders
12 Pull-ups

or

RX Version:
2 Rounds for time (14 minute time cap):
100 Double Unders
20 Overhead Squats (115/80 lb)
100 Double Unders
12 Ring Muscle-Ups
100 Double Unders
20 Dumbbell Snatches (50/35 lb)
100 Double Unders
12 Bar Muscle-Ups

For full details and movement standards, please head to http://games.crossfit.com

“COMPETITION”

You can find today’s workout here: https://frcompetition.wordpress.com/

“ENDURANCE”

1 Minute Assault Bike @75%
1 Minute Assault Bike @85%
1 Minute Assault Bike Easy
x 7-10 sets

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