The countdown is on for the 2016 Reebok CrossFit Open and Lahaina CrossFit’s Friday Night Lights. If you haven’t signed up for the Open yet, then DO IT!! The Open starts Thursday February 25th. This is for EVERYONE! What a great way to test all of your hard work this past year. Click HERE to sign up!
WOD:
#AMRAP’N
A. AMRAP 4:
30 Lateral BB Burpees
AMRAP Snatches, 75/55 (Power or Squat depending on athlete)
*Scale is Clean and Jerks **Unloaded Option is Plate Ground to Overhead 15/25lb
Rest 4:00
B. AMRAP 4:
20 Lateral BB Burpees
AMRAP Snatches, 135/95
**Unloaded Option Plate Ground to Overhead (25/35lb)
Rest 4:00
C. AMRAP 4:
10 Lateral BB Burpees
AMRAP Snatches, 165/115
**Unloaded Option Plate Ground to Overhead (35/45lb)
STRENGTH:
15 min to work up to:
3-rep Heavy Back Squat
COMPETITORS:
1. Snatch
A. 5 unbroken TnG Snatches as heavy as possible.
B. 4 unbroken TnG Snatches as heavy as possible.
C. 3 unbroken TnG Snatches as heavy as possible.
D. 2 unbroken TnG Snatches as heavy as possible.
2 minute rest between sets.
2. Squat
5×3 Back Squats
3. Conditioning
A. AMRAP 4:
30 Lateral BB Burpees
AMRAP Snatches, 75/55
Rest 4:00
B. AMRAP 4:
20 Lateral BB Burpees
AMRAP Snatches, 135/95
Rest 4:00
C. AMRAP 4:
10 Lateral BB Burpees
AMRAP Snatches, 165/115
