Friday 170224

 

What SUPER HERO will you be representing today to take on 17.1??? This week we have a few ROGUE Gift Cards to be handed out to he or she who has the best spirit! If you attend the Friday Night Lights Throwdown you will also be entered into the win the big grand prize basket full of CrossFit goodies! PREPARE FOR GLORY!!

Friday Night Lights starts at 530p. Heat times are:

For those of you registered for the CF OPEN, be sure you pick up your Structura Body Therapies Voucher from a coach!! 

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: CF Open 17.1
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
Time cap: 20 minutes

Rx’d: (Ages 16-54) Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box
Teenagers 14-15: Boys use 35-lb. dumbbell and 24-in. box Girls use 20-lb. dumbbell and 20-in. box
Masters 55+: Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled: (Ages 16-54) Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Teenagers 14-15: Boys use 20-lb. dumbbell and 24-in. box, step-ups OK Girls use 10-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+: Men use 20-lb. dumbbell and 20-in. box, step-ups OK Women use 10-lb. dumbbell and 20-in. box, step-ups OK

* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through rounds.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above , Please choose ONE of the following based on perceived weaknesses.

Accessory
3 Rounds:
Max Set Unbroken Wallballs 30/20lbs
Rest 2:00

Just Work
Bike 50/30-40/24-30/18-20/12-10/6 Calories
Rest :90 between efforts.

Interval
10 Rounds:
4 Hang Power Cleans 205/135lbs
4 Shoulder to Overhead 205/135lbs
4 Muscle Ups
Rest :30

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