Friday Night Lights…Bad Hair Day. Can you Guess what year this was. We are 1 week away from the 1st “FRIDAY NIGHT LIGHTS” of the 2024 CrossFit OPEN. We need you to get signed up this weekend so we can get the teams set for our “in house” competition. Click HERE or on the photo above to get registared for the OPEN.
WARM-UP:
Row or Bike 5 min.
2 Rounds of the Clean Warm-up
Dynamic Stretch
STRENGTH:
3 Position Squat Clean (Top to Bottom)
2 Reps every 90 seconds for 5 min.
Rest 1 min.
1 Rep EMOM for 3 min.
Rest 1 min.
6 min. to Get a 1RM Squat Clean
WOD: CrossFit OPEN 11.1
10 min. AMRAP
30 Double-unders
15 Power snatches 75/55
MASTERS 55+
30 Double-unders
15 Power snatches 65/45
SCALED
30 Singles
15 Power Snatches 65/45
SCALED MASTERS
30 Singles
15 Power Snatches 45/25
FOUNDATIONS
40 Jumping Jacks
15 Hang Power Snatches 25/15
ICING:
KOT – Reverse Step-ups 20 Reps each leg.