August 6, 2015

Thursday

ANNOUNCEMENT:  Next week we will be hosting Olympic Silver Medalist Dmitry Klokov for his Weightlifting seminar. If you're interested in signing up members get a discount of $100, that makes the seminar just $155.  Talk to Coach Jonathan about signing up. 

5PM & 6PM Classes will be cancelled August 11th and 12th. However, we have made arrangements for all members to enjoy another form of fitness. August 11th will be CrossFit Little Rock night at Ryde Revolution and August 12th will be CrossFit Little Rock night at the Little Rock Climbing Center.  There is no extra charge for these events. There will be a sign-up sheet for Ryde Revolution at the box.  The sign-in sheet will be at the Little Rock Climbing Center.


SKILL/STRENGTH:

5 Sets of Snatch Complex – 3 Power Snatches + 3 Overhead Squats

Perform all 3 power snatches then all 3 overhead squats

METCON:

21 Front Squats, 135/95
21 KBS, 70/53
400m Run
15 Front Squats, 135/95
15 KBS, 70/53
400m Run
9 Front Squats, 135/95
9 KBS, 70/53
400m Run

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