NICK
Warm-up:
4 min. Jog the Box
1/2 Tabata with Barbell
S2OH, Front Squat, Hang Clean
Strength:
Front Squat / Back Squat
6+8 (3+6)4
Work your way up to a set of 75% of your Front Squat 1RM
WOD: TORA TORA TORA
For Time:
5 Rounds
5 Thruster
5 Snatch
5 Clean & Jerk
Add weight to the bar each round.
Men start at 75, 95, 115, 135, 155
Women start at 55, 75, 95, 105, 115
Icing:
Check out the Friday Night Lights Themes and What team you are on and who your coach is.
KOT – Reverse Nordic 20 Reps
Here are the THEMES for the next 3 weeks of the Stand Firm CrossFit Cup Competition. Keeping it simple and fun. To earn points for your team you must show up at the gym in THEME to complete the CrossFit OPEN workout.
Week 1 – Inside Out, Shades, Big Hair. (You must fulfill 2 of the three options to earn points)
Week 2 – Life’s a Beach
Week 3 – Salute to the USA and the Armed Forces