Thursday – 3/8/18

Fit Momma!!!

2018 OPEN Announcements!

  • The Heat & Judging Schedules will be posted tonight (Thursday) by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG).
  • Heat Times will be from 9:00am – 12:00pm
  • There will be NO regular Saturday classes during the 5 weeks of the OPEN.
  • If you rescheduled or plan on doing 18.3 on a different day please do your best to find a judge. Anyone can judge as long as they are registered for the OPEN this year.



Foam Roll – 5min
2 sets: (5min)
Banded Side Walks x 15’/side
Banded Pass thoughs x 10
Banded pull-aparts x 10
Banded OHS x 10
Banded Torso Rotations x 10
Snatch Warm- up (10min)

A. Every 2min, for 20min (10 sets):
Snatch x 1 rep
*Build over the course of the 10 sets to today’s heavy single.
Every 90sec, for 15min (10 sets):
2-Position Power Snatch (mid-thigh and above knee)

B. EMOM, for 10min (5 sets of each):
Minute 1 – 5 Hang Snatches (squat for advanced, power for intermediate) – you choose load
Minute 2 – 6 Muscle-Ups (bar or ring) or 12 Pull-Ups
*Pick a weight for the snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration ofthe workout.

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