03/27/15

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15.5 Rowing Advice

CrossFit Open Workout 15.5 – RX

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

CrossFit Open Workout 15.5 – SCALED

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

FRIDAY NIGHT LIGHTS
Tonight is “America, Fuck Yeah!”..make sure to wear your best representation of tonight’s theme if you want a chance to win most spirited for your team!

I will be running heats every 20 minutes. I will be capping the workout at 15 minutes. If you are signed up for the CrossFit Open, I will not be capping you…you must finish the workout. For all the others, if you do not finish within the 15 minute time cap, your score will be 15:XX, where XX is the number of unfinished reps. So if you had 5 thrusters left, your score would be 15:05.

Sweatshop starts at 520pm, and the first heat of FNL is 540pm. There will be heats at 540, 600, 620, 640, 700, 720, 740. There are 4 spots per heat. That’s a total of 28 spots for the ~23 athletes that need to go tonight. You can reserve your spot below. Don’t show up late and expect to go in whatever heat you want. Show up early, reserve your spot, and be prepared to go in an earlier heat. If you’re not signed up for FNL, you can still add your name to lane 4 if it’s available at any heat.

https://docs.google.com/spreadsheets/d/1a3tGzuQ1y-1hrKKoQtroe5xo_QaQhwI8-7D_QV889hM/edit?usp=sharing

When it is your turn to judge, I expect everyone to uphold the standards as detailed in the video above. Squat below parallel and finish with the bar locked out overhead with hips and knees fully extended. If the athlete does not squat low enough, say, “No rep, squat lower!”…if they do not get the bar locked out overhead (note I said overhead, not in front of head), say, “No rep, didn’t lock out your arms” or whatever. Quick and concise about why they didn’t get the rep.

FridayNightLights_FinalLogo_2015




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