Tonight's schedule
Make-up heats for those who didn't do or want to re-do Crossfit Open 18.1
Warm-Up
500M row into 3 rounds of..,
8 scap pull-ups
12 banded face pulls
8 kip swings
5/arm DB High Pull
5/arm DB Push Press
then 2 rounds of 18.1
Rd. 1 @ 60%
Rd. 2 @ 80%
Rest 4-6 Minutes before Game Time
or
Olympic Lifting Open Gym Session
A. Hang Snatch
3 reps on the minute for 3:00 at light-moderate weight
B. Overhead Squat
- Work up to heavy set of 3 reps in 10:00 or less
C. Snatch Balance
5 reps x 3 sets at light weight
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