Today's Workout:
A. Every 90 seconds for 15 minutes (10 sets):
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
Start around 50% of 1-RM and build over the course of the 10 sets.
B. For time:
10/7 Muscle-Ups
15 Deadlifts (275/185 lbs)
20 Handstand Push-Ups
40 Alternating Pistols
20 Handstand Push-Ups
15 Deadlifts (275/185 lbs)
10/7 Muscle-Ups
No Muscle-ups, sub 20 Ring Dips.
Just like in the past 2 workouts, we will be doing 16.4 on Friday during the 6:00am, 8:30am, and noon classes as well as our "Friday Night Lights" event. The first heat begins promptly at 6:00pm. PLEASE SIGN-UP ON MINDBODY BY NOON ON THURSDAY (MARCH 10TH).
If you wish to do the workout a second time, there will be an opportunity to re-do the workout on "Second Chance Sundays" at 10:00am. Please sign-up by SATURDAY AT NOON on the MINDBODY schedule and you will be placed in a heat.
THERE WILL BE NO EXCEPTIONS THIS WEEK IF YOU "FORGET" TO SIGN-UP OR SIGN-UP LATE**. If you are visiting and would like to get validated at our gym, please make sure you email us in advance (elyse@808crossfit.com with the SUBJECT line: Open 2016 visitor). You must email us before NOON ON Thursday. The drop-in fee is $20 (CASH ONLY).
**This week and for the final 2 weeks of the Open, if you need a coach to judge you on a different day/time that is not listed above, you will need to setup a day/time and pay the coach $10. The $10 will be a donation to the Team CrossFit 808 travel fund.**
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