WORKOUT OF THE DAY, MARCH 7TH 2016

Another amazing Friday Night Lights in the books!  CrossFit Open WOD 16.2 saw so many of you stepping up to the challenge and tackling a ton of toes to bar, double unders, and for most of us.. squat cleans that made us super uncomfortable!  You should all be proud at the efforts put forth.  So many PR’s!!

What will they throw at us this week! Can’t wait to see you all at Friday Night Lights!

**If you are wanting one last stab at 16.2 you can come between 10-11am tomorrow!  

WOD: 

# 12th man

12 Min AMRAP

12 Ab Mat Sit Ups

9 Burpees

7 KB Swings (53/35lbs)

5 Goblet Squats (53/35lbs)

STRENGTH:

Overhead Squats

15 Minutes to Work up to a Heavy 5 Rep Overhead Squat (Take off of rack)

**Scaled will be Front Squats

Unloaded Strength Option:

2 sets of:

(750m Row, 1 minute rest then 250m Row) 2 min rest between sets

 

COMPETITORS:

1. Snatch
Work up to a heavy complex of Hang Snatch High Pull + Hang Squat Snatch

2. Overhead Squat
Work up to a heavy set of 5 Overhead Squats

3. Conditioning
A. At the 0:00
2 RFT:
1 Legless Rope Climb
7 DB Thrusters, 70/50
2 Rope Climbs
7 DB Thrusters, 70/50

B. At the 6:00
2 RFT:
1 Legless Rope Climb
7 DB Thrusters, 70/50
2 Rope Climbs
7 DB Thrusters, 70/50

4. Row Conditioning
A.  3x (750m, 1 minute rest + 250m Row) 3 min rest btwn sets

 

 

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