One Amazing Lady gets her last rep!!!!
WOW…..What a great time we had all weekend in the Box. Friday Night Lights was awesome. Lots of you turned out to watch some incredible workout performances. And then on Sunday afternoon we got to see even better performances. Mark aka Mawk, was just amazing with his 185lb snatches. He has become simple amazing at his oly lifting. Matt hit his 135lb. snatch, Lur’s finished her Challenge workout, Bryant added 11 reps on Sunday, Laura added 7 reps on Sunday. That doesn’t even scratch the surface as to what we got to see during every heat of 17.3. My hat is off to everyone. And let’s not forget Jill’s granola….DELICIOUS!!!!
LUR’s CHALLENGE teams here is how you can earn points this week.
- Each team members 17.4 performance.
- Attendence at Friday Night Lights. 1 pt/each
- Diaper drive points, 1 point per diaper, 10 points for a package of wipes. (The Diaper Drive ends March 17th)
- Taking part in your LUR’s CHALLENGE team theme. 1 pt/each participant.
- Picture and Bio complete on your CrossFit Games profile page, 2pts/each. (This has been extended until March 16th)
- Bring goodies, (clean eating style), to Friday Night Lights. 25 points.
- If you set a personal best or do something new for the 1st time during the workout, ie. 1st muscle-up, 10 points
Warm-up, (15min): 1/2 Tabata KB Swing, Goblet Squat, Sit-ups. Dynamic Stretch
Strength, (15 min.): Deadlift
3 Reps EMOM for 5 min. then 2 Reps EMOM for 5 min.
Build to heavy.
WOD: KNIGHT VISON or I SMELL A RAT
KNIGHT VISON
15 min. AMRAP
8 Clean and Jerk 95/65
50 Double Unders
Increase wt. on bar by 10 lbs. each round.
I SMELL A RAT
4 Rounds for time:
15 Calorie Row
15 DB Thruster 50/35
Icing: Standing Straddle 2 min. Bound Angle 2 min.