Friday 3.15.2024

*The final workout of the 2024 CrossFit® Open is tonight! Join us at 5:30pm for Friday Night Lights to support your fellow Full Rangers one last time!

*If you’d like to complete the Open workout as part of today’s class, please let your coach know, and check out the description and movement standards here.

“FITNESS”

A. Three sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Rest 30 seconds
Single Arm Bottom’s Up Kettlebell Front Rack Carry x 100 feet each arm
Rest 30 seconds
Half Kneeling Banded Face Pulls x 10-12 reps each side @ 1010
Rest 30 seconds
Hollow Hold x 30-40 seconds
Rest 30 seconds

B. Three sets for max reps of:
60 seconds of Alternating Hang Dumbbell Snatches
60 seconds of Box Step Ups w/DB in Goblet Hold
60 seconds of Row, Ski, or Bike Erg (for Calories)
Rest 60 seconds

Cooldown

FYF!

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1
(Rest 10 seconds between singles)

Build in load each set to today's heavy double.

B. Three sets for max reps of:
60 seconds of Hang Power Snatches (95/63 lb)
60 seconds of Box Jump Overs (24/20")
60 seconds of Row, Ski, or Bike Erg (for Calories)
Rest 60 seconds

Cooldown
FYF!

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 1:1
x 6-8 sets