Friday 3.11.2016

*Week 3 of Friday Night Lights is tonight @6:30pm!  Please come out and show your support for everyone competing in this year's Open competition!

"FITNESS"

A. Three sets of:Single Arm KB/DB Overhead Walking Lunge x 12 steps (6 each arm)Rest 60 secondsSide Planks x 30 seconds/sideRest 60 secondsB. Three sets of:Overhead Squat x 6-8 reps @3011Rest 2 minutes between setsC. Complete as many rounds and reps as possible in 7 minutes of:10 Dumbbell Ground to Overhead5 Jumping Chest-to-Bar Pull-ups

"PERFORMANCE"

A. Three sets of:Single Arm KB/DB Overhead Walking Lunge x 12 steps (6 each arm)Rest 60 secondsSide Planks x 30 seconds/sideRest 60 secondsB. Three sets of:3 Power Snatches + 5 Overhead SquatsRest 2 minutes*Build quickly to something moderately heavy hereC. "CrossFit Open Workout 16.3"Complete as many rounds and reps as possible in 7 minutes of:10 Power Snatches (75/55 lb)3 Bar Muscle-Ups*Scaling for Bar Muscle-Ups is 5 Chest-to-Bar Pull-ups

"ENDURANCE"

Every 6 minutes, for 18 minutes (3 sets):Run 800 MetersImmediately into…Every 4 minutes, for 24 minutes (6 sets):Run 400 MetersImmediately into…Every 2 minutes, for 18 minutes (9 sets):Run 200 Meters