Friday Night Lights!! The Final Showdown for 18.5!!

Mar 19th, 2018

Category: CrossFit

Friday Night Lights!! The Final Showdown for 18.5!!

Amy Coaching – Skin the Cat

Friday Night Lights……The Final Showdown For 18.5!
Join us for the only way to close out the open! There’s really nothing like having your Crossfit community cheering you on through a tough WOD and then watching your friends crush it as well. You don’t want to miss out!

  • Heats will run from 4-8PM.
  • All athletes from any box are welcome to join. Please pass along the invite to your fit friends 🙂
  • Register for your heat time here
  • All regularly scheduled night classes will be cancelled. You’re welcome to sign up for a heat time even if you’re not participating in the open.
  • We will have a suggested warm up and area for you to get ready to tackle 18.5!!

Warm Up
6 min AMRAP
50’ Bear Crawl
20 Hollow Rocks
50’ Burpee Broad Jump
10 V-Ups

Strength
EMOM18
Snatch Work
Minute 1- 2 Pos- High Hang + Mid Hang
Minute 2- 3 Snatch Pulls @95%
Minute 3- Rest

*Coaches Tip*Work on driving through your entire foot and hitting your positions in the Snatch Pull.

WOD
10 Minute AMRAP
10 Power Snatches (95,65)
10 Box Jumps (27,24)

Level 2- (75,55)(24/20)
Level 1- (55,35)(20/12) or step ups

*Coaches Tip* You should be able to complete the power snatches in 1 quick set the first few rounds.

Extra Work
EMOM15
1. Back Squat- 3 Reps @80%
2. Max UB Muscle-ups
3. Rest
Report weight and highest and lowest reps. Complete Strict if you predict your total to be over 40

DISCUSSION 5 Comments

  1. Joel Carpenter 03/20/2018 at 12:39 pm

    Snatch complex: up to 85
    Snatch pull: 95 across
    WOD: 5+10 (65# snatch, 27 inch box)

  2. Jason Barrow 03/20/2018 at 12:49 am

    EMOM: DNF
    WOD: 7+8 Rx

  3. Ryan Gould 03/20/2018 at 12:33 am

    85/95

    WOD: 5+18 Rx

  4. Trevor 03/20/2018 at 12:20 am

    95/135

    6 rounds Rx.

  5. Ben 03/19/2018 at 1:01 pm

    Snatch Complex: 145
    Snatch Pull: 185
    WOD: 7+4 Rx
    Extra: 315 across / 3 & 2