December 16, 2014

ANNOUNCEMENT: Pre-order your American Apparel CFLR Athlete Hoodie ($50) and receive it before New Years. Sizing is Unisex.

http://crossfitlittlerock.com/pro-shop/cflr-athlete-hoodie-pre-order


Tuesday

CrossFit Lite

Strength:

5 Minutes of Thruster practice (concentrate on form and technique)

Rest as needed then 

1 set max effort back squat @ light weight (reps are over when form begins to deteriorate) 

METCON:

5 rds for time 

Run 400m

12 SDHP Kettlebell (35/25) 

12 Hang power clean (75/55)


CFLR Programming

Tuesday

Strength:

Every 40 seconds for ten minutes perform 5 thrusters with heaviest weight 

possible(within the realms of good form and technique)

Rest as needed then 

1 set max effort back squat @ 60% (reps are over when form begins to deteriorate) 

METCON:

5 rds for time 

Run 400m

12 SDHP(115/75)

12 hang power clean (115/75)

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