Friday 3.10.2017

*Friday Night Lights for 17.3 starts at 6:30pm.  Come out and support your fellow Rangers!

"FITNESS"

A. Take 10-15 minutes to build to today's 5-RM Overhead SquatB. Complete as many rounds and reps as possible in 15 minutes of:6 Pull-ups9 Push-ups12 Goblet Squats15 Abmat Sit-ups

"PERFORMANCE"

A. Take 10-15 minutes to build to a heavy-ish single Snatch, then...B. "CrossFit Open Workout 17.3"Prior to 8:00, complete:3 rounds of:6 chest-to-bar pull-ups6 squat snatches, 95/65 lb.Then, 3 rounds of:7 chest-to-bar pull-ups5 squat snatches, 135/95 lb.*Prior to 12:00, complete 3 rounds of:8 chest-to-bar pull-ups4 squat snatches, 185/135 lb.*Prior to 16:00, complete 3 rounds of:9 chest-to-bar pull-ups3 squat snatches, 225/155 lb.*Prior to 20:00, complete 3 rounds of:10 chest-to-bar pull-ups2 squat snatches, 245/175 lb.Prior to 24:00, complete 3 rounds of:11 chest-to-bar pull-ups1 squat snatch 265/185 lb.*If all reps are completed, time cap extends by 4 minutes.

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Three sets of:Row 1000 MetersRun 1000 MetersSki 1000 Meters or Assault Bike 50 CalsRest 4 minutes between sets