2/21/17 – FNL Sign Ups

kevin-pullup

RANT

The first Friday Night Lights of the year is this Friday, February 24th!  If you would like to participate (which you should because it’s lots of fun!) please put your name down on the sheet on the front desk so we can make the event run as smoothly as possible.  Don’t know what we are talking about?  Here is the newsletter we sent out about the Friday Night Lights series.

CrossFit Performance

A. False Grip Ring Row @21X1 – 2×10

B. Mod. False Grip Ring Row @21X1 – 2×5

C. False Grip Ring Pullup @21X1 – 2×5

D. Strict MU transition drill

E. Strict Muscle Ups – 10 attempts

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AMRAP 10

15 KB Swings (heavy)

15 Box Jumps

CrossFit Fundamentals

A. CrossOver Symmetry

B. Modified Strict Pullups @21X2 – 3×5

C. Strict Pullups @21X1 – 3×3 (or banded)

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AMRAP 10

15 Ground to Overheads (plate)

10 Burpees

Strength

A. Deadlift – find 2 rep max

B. 1 Press + 2 Push Press + 1 Press – find heavy complex in 6 attempts

C. EMOM 6

Complex from B @80%

D1. Lateral Single Leg Step Ups – 3×5 each leg

D2. V-Ups – 3×10

Endurance

6-8 x 100m Run, 300m jog