Call Us: (866) 966-3966

3
Mar

160304 Friday’s WOD

R.E.D Friday – Remember Everyone Deployed

Please wear RED

The workout is subject to change. Please let us know if you can’t make Saturday so you can do the Open workout Friday. Today’s workout is for those doing the Open on Saturday. There will be no Open Gym on Saturday, we’ll be at the parade. If you were planning on attending Open Gym on Saturday, you are now free to attend the parade. There will be Open Gym on Sunday 12;00 – 2:00 to do Open WOD 16.2 for those that can’t do it Friday or Saturday. We want to get back to our regular schedule so we prefer you don’t do the Open on Monday unless you really have no choice.


Friday’s WOD

Skill/Strength: Snatch EMOM x 15 min

1 x Snatch – ideally full squat recieve.

First rep at 40% of 1rm and increase weight as you go on

No heavier than 85% of 1RM GOAL IS NO FAILS


Metcon: 21-15-9-6-3

  • Front Rack Barbell Standing Lunge 135/95 (R+L = 2)
  • Burpees over Bar (lateral)

Additional Info

If you are doing the Open on Saturday, scale the weight and possibly the reps. You want to work, but not be trashed for Saturday.  

 


CrossFit Open 16.2 info

I’m posting this early for those that are doing 16.2 on Friday and to get a jump start on Saturday. This should be a lot of fun.  Please read all the standards, not just for yourself but to judge others as well.

 

Leave a Reply