Blog Search

Friday, October 4th Crossfit Workout of the Day

By: 0

Have you signed up for the Crossfit Open yet? Better get on it because it’s only one week away! This is a competition for ALL LEVELS, and we’ll be doing the workouts in class anyway, so why not? The Crossfit Open schedule is as follows and will be effective starting Saturday, 10/12 through Saturday, 11/9.

Friday Night Lights @ 7:30pm

Saturday
7:30am Open Workout
9am 360
10am Strength
10am Open Workout
11am Open Workout
12pm 360

Warm Up

3 rounds:
10 squats (RD 1 air squat, RD 2 front squat, RD 3 OHS)
5 push ups to downward dog
10 scap push ups
10 pass thrus
10 KB presses + :10 OH hold

Strength

Every 2:00 for 6 sets:
1 hang snatch
+
1 snatch
+
2 OHS

Increase weight each set.

Conditioning

Open Workout 16.3

7 minute AMRAP
10 power snatches (75/55)
3 bar muscle ups