Friday March 15th

  • SIGN UP FOR A FRIDAY NIGHT LIGHTS HEAT. FOR RX CLICK HERE. FOR SCALED CLICK HERE(If you are going to attempt bar muscle ups or chest-to-bar pull-ups for Masters 55+, sign up for an Rx heat). 5:30 AND 6:30 classes are cancelled and replaced with the Friday Night Lights heats. This week's theme is GROUTFIT! You get one point for every gray clothing item (minimum must wear gray shirt and shorts/pants)! Submit your score here by 8 p.m on Monday (don't forget your tiebreak time). Click here to keep track of the leaderboard.
  • To join our Facebook group, click here
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 

Conditioning

For total time: (Time Cap: 12 Minutes)

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups*

12 bar-facing burpees

Variations: 

Rx’d: (Ages 16-54)

Men snatch 95 lb.

Women snatch 65 lb.

Scaled: (Ages 16-54)

*Men snatch 65 lb., perform chin-overbar pull-ups, may step over bar on the burpees

*Women snatch 45 lb., perform chinover-bar pull-ups, may step over bar on the burpees

Teenagers 14-15:

Boys snatch 65 lb.

Girls snatch 45 lb.

Scaled Teenagers 14-15:

*Boys snatch 45 lb., perform chin-overbar pull-ups, may step over bar on the burpees

*Girls snatch 35 lb., perform chin-overbar pull-ups, may step over bar on the burpees

Masters 55+:

*Men snatch 65 lb., perform chestto-bar pull-ups

*Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:

*Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

*Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

By | 2019-03-15T00:00:00+00:00 March 15th, 2019|Workout of the Day|0 Comments

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