Precision CrossFit will be doing what it does best every Friday night throughout the OPEN and that is running a sick ass competition for everyone to enjoy. All our members including our friends are welcome to join in on the action. We will tape off the workout floor, crank up the music, get those judges a score card and throw down in an awesome energy filled environment. If you are judge or want to judge please make sure to take the CrossFit judges certification. Anyone can take this for only $10 and we could really use all the help we can get. In addition, for those of you that need to film your workouts please bring a filming device of your choice to be set up. We will begin our first Heat every Friday at 5pm sharp and will have a new heat every 20-30 min. depending on each OPEN workouts time domain. Heat Sign Ups can be found in the gym on the far white board or you can email coach mike at mike@precisioncrossfit.net to get a spot ahead of time. See you in the gym P.C!!!!

All AM classes including Noon are still scheduled!

PM Heat Times:
5pm, 5:20, 5:40, 6pm, 6:20, 6:40, 7pm

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WARM UP:

750 M. Row

*250 Easy, 250 Mod., 250 Hard

Then:

2 Rounds

20 Double Unders

10 Pass Throughs

10 Good Mornings

10 OHS

10 Muscle Snatch

10 Box Jumps onto 45# plate

LIFT:

Warm up Snatch to 10# past WOD weight.

WOD:

“14.1”

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

POST WOD:

Roll and Stretch Calves and Forearms

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