Friday 3.15.19

6AM & 9AM: CrossFit Class

Warm-up:

Coaches Choice

Strength:

1) Muscle Snatch
3×5 @ 50%-55%

2) Power Snatch
Take 4-6sets to build to a Heavy 2Rep

Workout:

AMRAP 5min
10 Power Snatches, 75#/55#
12 Lateral Burpees Over Bar

Rest 2min, then directly into…

AMRAP 5min
10 Pull-ups
12 Lateral Burpees Over Bar

Rx’d+:
95#/65#
Bar Muscle-ups

Score = total reps


4PM-7PM: Friday Night Lights

Heat Times: Click HERE to sign-up
4:00pm
4:20pm
4:40pm
5:00pm
5:20pm
5:40pm
6:00pm
6:20pm<—Last Heat

Max of 6 athletes per heat

Warm-up:

Athletes Choice

Workout:

“19.4”
3 Rounds
10 Power Snatches
12 Bar Facing Burpees

-Rest 3min-

3 Rounds
10 Bar Muscle-ups
12 Bar Facing Burpees

12min Time Cap

Over 80% of people will regain the weight they worked so hard to lose. It doesn’t have to be this way.