Friday 3.4.2016

*Friday Night Lights for 16.2 is tonight at 6:30pm!  Please come out and support your fellow Full Rangers as they throw it down!

"FITNESS"

A. Take 10-15 minutes to practice Clean technique, build to a moderately heavy single, and prepare for the workoutB. "CrossFit Open Workout 16.2 (Scaled)"Beginning on a 4-minute clock, complete as many reps as possible of:25 Hanging Knee Raises50 Single-unders15 Squat Cleans*, 95 / 55 lb.*This can be performed as a Power Clean + Front SquatIf completed before 4 minutes, add 4 minutes to the clock and proceed to:25 Hanging Knee Raises50 Single-unders13 Squat Cleans, 115 / 75 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:25 Hanging Knee Raises50 Single-unders11 Squat Cleans, 135 / 95 lb.If completed before 12 minutes, add 4 minutes to the clock and proceed to:25 Hanging Knee Raises50 Single-unders9 Squat Cleans, 155 / 115 lb.If completed before 16 minutes, add 4 minutes to the clock and proceed to:25 Hanging Knee raises50 Single-unders7 Squat Cleans, 185 / 135 lb.Stop at 20 minutes

"PERFORMANCE"

A. Take 10-15 minutes to practice Clean technique, build to a moderately heavy single, and prepare for the workoutB. "CrossFit Open Workout 16.2"Beginning on a 4-minute clock, complete as many reps as possible of:25 Toes-to-bar50 Double Unders15 Squat Cleans, 135 / 85 lb.If completed before 4 minutes, add 4 minutes to the clock and proceed to:25 Toes-to-bar50 Double unders13 Squat Cleans, 185 / 115 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:25 Toes-to-bar50 Double Unders11 Squat Cleans, 225 / 145 lb.If completed before 12 minutes, add 4 minutes to the clock and proceed to:25 Toes-to-bar50 Double Unders9 Squat Cleans, 275 / 175 lb.If completed before 16 minutes, add 4 minutes to the clock and proceed to:25 Toes-to-bar50 Double Unders7 Squat Cleans, 315 / 205 lb.Stop at 20 minutes

"COMPETITION"

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

"ENDURANCE"

Every 3 minutes, for 12 minutes (4 sets):Row 400/350 metersRest 2 minutes, then...Every 2 minutes, for 8 minutes (4 sets):Row 300/250 metersRest 2 minutes, then...Every minute, on the minute, for 8 minutes:Row 150/125 meters