We are over the half way point! Friday Night Lights Round 4 is coming in hot with 18.4 this week. Come on out!

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Monday 3/12

A) Every 90 sec x 6 sets:

– 4 TnG push press

*build heavier than last week’s 5s

 

B) “DT”

5 rounds for time:

– 12 deadlifts (155/105)

– 9 hang power cleans

– 6 shoulder to overhead

 

C) 3 sets for quality:

– 20 reverse snow angels

– 10 pvc dislocates

 

Tuesday 3/13

A) Three sets of:

AMRAP in 2 min:

– 12/9 cal row

– 15 KB swings (70/44)

R2M between sets.

 

R2M, and then…

 

Three sets of:

AMRAP in 2 min:

– 30 double unders

– 15 wallballs (20/14)

R2M between sets.

 

R2M, and then…

 

Every 2 min x 3 sets of:

– 400, 300, or 200m run @ 90%

 

*This is all back to back so the entire workout will take 30 Minutes.

*Pick up where you left off on AMRAPs.

*Pick a run distance to get at least 15 sec of rest.

 

B) 3 sets for quality:

– 8/ side rear foot elevated split squat @ 20X1

R2-3M between sets.

 

Wednesday 3/14

A) Every 90 sec x 5 sets each:

Station 1: 5-4-3-2-1 x bench press @ 20X1

Station 2: 5-4-3-2-1 x deadlifts @ 20X1

*Set of 1 should be around 95%.

 

B) Every 90 sec x 4 sets each:

Station 1: 12 BB hip extensions from ground w/ pause

Station 2: 30 sec accumulated L-sit hold (parallettes or boxes)

Station 3: 6-8 weighted pull-ups or 4 negative pull-ups

 

Thursday 3/15

A) Every 90 sec x 10 sets

Sets 1-3: 3 x high hang snatch @ 50-60%

Sets 4-6: 2 x hang snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

 

B) E2MOM x 4-5 sets

1: 400m run

2: 6 hang power snatch + 7 overhead squats + 8 burpee box jump overs (24/20”)

 

*HPS weights: 115/75, 95/65, 75/45 ← should be UB

*Scale run down to 300 or 200 if needed.

 

Friday 3/16

Open Workout 18.4

 

Saturday 3/17

8am Masters

 

9am CrossFit

10am Intro to CrossFit / Open Gym

 

Sunday 3/18

8am Endurance

10am-12pm Open Gym

Congrats to Hannah J. for ending the Whole Life Challenge with a PERFECT SCORE of 100% compliance! 6 weeks of not slipping up once! Sleep, hydration, mobility, nutrition, added weekly lifestyle habits… she did is all. Great work and commitment Hannah!

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Join us again this Friday to watch out athletes take on CrossFit Open workout 18.3 at Friday Night Lights: Round 3. We’ve had some awesome attendance and help from our members and would love to continue the momentum going into this Friday!

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Monday 3/5

A) Every 90 sec x 5 sets:

– 5 TnG push press

*build per set to a tough set of 5

 

B) Every 6 minutes x 3-4 sets @ 90%

– 400m run

– 20/15 push-ups

– 15 box jump overs (24/20”)

*Elevate/scale push-ups so that first set is UB with perfect technique.

 

C) 3 sets for quality:

– 10 dislocates

– 20 banded pull-aparts

 

Tuesday 3/6

A) Every 4 minutes x 4 sets:

– 12 alternating BB front rack reverse lunges (build each set)

– pull-ups (working on efficiency or strength building)

• L3: 6-10 chest to bar pull-ups
• L2: 6-10 kipping
• L1: 6-10 banded chest to bar

– double unders

• L3: 50  double unders (try and go UB and relaxed)
• L2: accumulate 30 double unders
• L1: 10-15 x single-single-double

 

B) For time:

– 1000/800m row

– 50 DB snatches (50/35)

– 30 toes to bar

 

Wednesday 3/7

A) Every 90 sec x 4 sets each:

Station 1: 5-4-3-3-2 x bench press @ 20X1

Station 2: 5-4-3-3-2 x deadlifts @ 20X1

*Set of 2 should be around 90%.

 

B) Every 90 sec x 4 sets each:

Station 1: seated banded leg curls x 20 reps

Station 2: BB abdominal roll-outs x 8-10 reps @ 3010

Station 3: supinated grip bent over Barbell Row x 6-8 reps @ 2111

 

C) Accumulate 3 min ring or floor FLR

 

Thursday 3/8

A) Every 90 sec x 10 sets

Sets 1-3: 3 x high hang snatch @ 50-60%

Sets 4-6: 2 x hang snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

 

B) EMOM x 5 sets

– 4-6 TnG power snatches @ 75/55

*This should be light with and emphasis on cycling quickly.

 

C) EMOM x 4-6 sets:

1: 12/9 cal row

2: 8 double KB hang clean + shoulder to overhead (53/35)

3: 10 burpees to target

*RX+ up to 15/12 cal row, 10 reps on KBs, and 12 burpees to target.

 

Friday 3/9

Open Workout 18.3

 

Saturday 3/10

8am Masters

9am CrossFit

10am Free Intro / Open Gym

 

Sunday 3/11

8am Endurance