FRI 03.16.18 Open 18.4

Team CFM from Friday Night Lights!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: Friday Night Lights 18.4!

Workout of the Day (WOD)

WORKOUT 18.4

Rx
Diane
21-15-9 reps of:
Deadlifts (225/155)
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts (315/205)
50-ft. handstand walk after each set

Time cap: 9 minutes

Deadlift weights, handstand pushup and walk scales
Scaled (m = 135/185, w = 95/135), hand-release pushups and bear crawl
L1 (m = 115/155, w = 80/105), hand-release knee pushups and bear crawl

Tiebreak
The scoring for this workout includes a tiebreak. Upon completion of each set of deadlift, time should be marked. Your tie break time will be the elapsed time at which you completed your last full set of deadlifts.

Post time for the WOD or total reps completed and tie break time. In the handstand walk, each 5-foot section will count as 1 rep. Ex: 130, 6:51 Rx.

And coming Saturday…

Team WOD

In teams of 4 to 5 complete a 4 minute AMRAP each station:
180/135# Sled Push
180/135# Sled Pull
45/35# Plate Carry
Rest 1 minute between each station

(25m = 1 rep for each movement)

At 3, 2, 1… go, The first person on the team pushes the prowler. Teams may partition the distance any way and each time the sled passes 25m that equals 1 rep. At 4 minutes the team rotates to the next station. At most two athletes may push the sled. At the 2nd station, two athletes may pull the sled at a time. The course for each movement is 50m down and back = 100m total = 4 reps.

Post total reps completed from each movement and score overall total. Ex: 34, 46, 52 = 132 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga-

And coming Sunday…

A. Jump rope: For 10 minutes (30 seconds work: 30 seconds rest)
Odd: Max double unders
Even: Pushup position plank hold

B. Welcome To Tabata [20 minute time cap]:
In as few of Tabata rounds (20 seconds work: 10 seconds rest) as possible complete the following:
30 Burpees
40 Pullups
50 One arm alternating dumbbell snatch (m = 25/35/50, w = 15/20/35)
60 Situps w/ med ball (20/14)
70 Double Unders

Post total double unders from 5 intervals and number of rounds taken to finish chipper. If time expires post number of total reps completed. Ex: 225, 24 rounds L3.

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal

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