3/8/17 – Friday Night Lights #3!

drummond snatch

RANT

This week we have the third of five Friday Night Lights!  This week we will have GoodRoad Ciderworks coming out (opening soon).  We’d love to keep seeing the high participation we’ve had – just be sure to sign up on the sheet on the front desk!

CrossFit Performance

AMRAP 25

800m Run

30 Hang Power Snatch

*choose load that allows you to perform 15 reps unbroken

score = rounds + reps

CrossFit Fundamentals

A. Hang Power Snatch – 4×5

+

4 Rounds for Time

12 Hang Power Snatch

200m MB Run

Olympic Weightlifting

A. Clean & Jerk – 3×3 @65%

B. Snatch Pull – 3×3 @100%

C. Overhead Squats – 3×3 @75%

D. Front Squat – 3×2 @85%