Warm up
Tabata (4 min total)
20 seconds on: 3 hollow rocks + 3 Arch rocks
10 seconds rest
20 seconds on: plank up downs
10 seconds rest
WOD
"CrossFit Liftoff WOD"
AMRAP 12 MIN
3 Snatches (135#/95#) [Power/split/or squat are all acceptable]
6 Clean & Jerks (135#/95#) [Power or Squat are both acceptable]
9 CTB Pull ups
54 Double Unders
Scaled
AMRAP 12 MIN
3 Snatches (95#/65#) [Power/split/or squat are all acceptable]
6 Clean & Jerks (95#/65#) [Power or Squat are both acceptable]
9 Pull ups
54 Single Unders
AMRAP 12 MIN
3 Snatches (135#/95#) [Power/split/or squat are all acceptable]
6 Clean & Jerks (135#/95#) [Power or Squat are both acceptable]
9 CTB Pull ups
54 Double Unders
Scaled
AMRAP 12 MIN
3 Snatches (95#/65#) [Power/split/or squat are all acceptable]
6 Clean & Jerks (95#/65#) [Power or Squat are both acceptable]
9 Pull ups
54 Single Unders
*** If competing in the online competition you must film your workout and say the password before beginning into the camera. The password is "HOUSTON"
*** You must weigh in before or after the workout if doing the online competition. Weigh in must be on video.
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| It's finally here!!!! Friday Night Lights is going down at 6pm tonight! $5 buy in. Teen, masters, and open division! Cash prizes for 1st place in all 3 divisions. |
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