November 17th, 2016

Thursday

ANNOUNCEMENT: 

We will be CLOSED at both locations November 24th & November 25th due to the Thanksgiving holiday. We will be open Saturday, November 26th at CrossFit Little Rock ONLY 9AM - Noon

RX PROGRAM

WARM UP:

5 YTWL

10 Hip Bridges

Agility Ladder and Mobility/Game

Burgener Warm Up

STRENGTH:

Power Cleans

Power Snatch

Thruster

METCON:

10 Min Emom

Odd-3 Cleans @ 70%

Even-30 Sec Hollow or L-Sit

 

Rest 2 Min

 

3 Min Max Muscle Ups or Pull Ups

 

Rest 2 Min

 

10 Min Emom

Odd-5 Power Snatch 125/85

Even-5 Thrusters

 

ACCESSORY:

 

Tricep Complex

50 Banded Tricep Pull Downs

 

Abs

Max Plank

Max Side Plank

Max Rev Plank

X2

 

Stretches

RomWod


MODWOD PROGRAM

WARM UP:

5 YTWL

10 Hip Bridges

Agility Ladder and Mobility/Game

Burgener Warm Up

STRENGTH:

Power Cleans

Power Snatch

Thruster

METCON:

10 Min Emom

Odd-3 Cleans (coach helps pick weight)

Even-30 Sec Hollow Hold

 

Rest 2 Min

 

3 Min Max Ring Rows or Jumping Pull Ups

 

Rest 2 Min

 

10 Min Emom

Odd-5 Power Snatch

Even-5 Thrusters

ACCESSORY:

 

Tricep Complex

50 Banded Tricep Pull Downs

 

Abs

Max Plank

Max Side Plank

Max Rev Plank

X2

 

Stretches

RomWod

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