Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform…

Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 6 reps @ 85% of 1-RM

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

For time:
100 Double-Unders
50 Dumbbell Push Presses (22.5/15 kg DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (22.5/15 kg DBs)
100 Double-Unders

Recommend light weight and lower intensity for open athletes

5 sets of:
Unsupported Seated Strict Press x 3-4 reps

Rest 2-3 minutes

AMRAP 15min

Run 400 Meters
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

3 x 45sec Plank Holds. (rest 1 min between efforts)

Every 90 secs, for 15 mins (10 sets):

Snatch x 1.1 reps @ 80-90% of 1-RM Snatch (pause 5-10 seconds between singles)

5 rounds for time of:
6 Overhead Squats*
12 Burpee Box Jump-Overs 24′/20′
30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken. If you have poor thoracic or overhead mobility, please do front squats instead.

Deadlift
Set 1 – 8 reps @ 50%

Set 2 – 6 reps @ 60%

Set 3 – 4 reps @ 70%

Sets 4-6 – 3 reps @ 80%

Rest as needed

Every 4 mins, for 20 mins (5 sets) for times:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry 32/24 kg KBs

“I plank, you plank”

Complete a 5K row (12K Assault Bike)
50 front squats 70/47.5 kg
60 box jumps 30’/24′

* Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.

40min Time Cap

G.O.A.T

Pick 2 movements you want to work on and do 2-3 reps alternating

EMOM for 20min

*For athletes not competing in the open.

WOD

Run 1mile for time.

Friday Night Lights OPEN 21.2

Dress as your favourite Crossfit Athlete

Every 8 mins, for 40 mins (5 sets) for times:
500m Row
400m Run
30 Wall Ball Shots 9/6 kg

*Recommended for athletes competing in the Open*

350m Row
250m Run (lamppost past 200m mark)
20 Wall Ball Shots 9/6 kg

Every 2 mins, for 12 mins (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in receiving

Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk

Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk.

AMRAP 10min

30 Double-Unders
10 Burpees to Target 6′′ Above Standing Reach
10 Toes to Bar

Every 2:30, for 20 minutes (8 sets): Back Squat
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep @ 94%
Set 6 = 1 rep @ 97%
Sets 7-8 = 1 rep @ 101%+

Every 4 mins, for 12 mins (3 sets) for times of:

500 Meter Row
10 Hang Squat Cleans 60/42.5 kg

5 sets of:
Unsupported Seated Strict Press x 3-4 reps

Rest 2-3 minutes

AMRAP 15min

Run 400 Meters
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

3 x 45sec Plank Holds. (rest 1 min between efforts)