Friday Schedule

Friday Night
The final heats are HERE, they’ve changed a lot, be sure to double check. The first Heat starts at 6:00PM. Be at the gym by 5:30PM.

The final intramural scoring details are posted HERE.


If you are completing the workout Friday night, we will not be doing a group warm-up, each of you are expected to perform the following warm-up before your heat. It takes about 15 minutes.

10 Arm Circles Forward / 10 Arm Circles Backwards / Repeat
60 second Calf Stretch
60 second Hamstring Stretch
4 min dynamic warmup (butt kicks, bear crawl, etc.)
Snatch Warmup with Pipe
Snatch Warmup with Bar
Hang Snatch 4×3 with workout weight

Open Workout 14.1
Complete as many reps as possible in 10 minutes of:
30 Double-unders
15 Power Snatches (75/55 lb)

See all details and movement standards here. Ages 55+, the weight is 65/45 lb.
Compare to 11.1 (02/06/2013)

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