March 14, 2016

Monday

ANNOUNCEMENTS:

Have you signed up for Festivus Games or are you thinking about signing up?

Remember in March, CrossFit Little Rock is hosting Festivus Games practice every Saturday leading up to Festivus Games at 9am. We will be going over movement standards, WOD strategy, and we will be practicing EVERY WOD leading up to the big day!! This is totally free of charge and open to ANYONE registered or thinking of registering.

SIGN UP TODAY: https://festivusgames.com/register/600/

 

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

4 x 4 Front Squats (Coach picks weight)

METCON: 

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

EXTRA CREDIT:

4 x 15 Sit-ups

or 

Weighted Shoulder Complex

 

Rx PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

4 x 4 Front Squats (70% 1 RM)

METCON: 

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

EXTRA CREDIT:

4 x 25 Sit-ups

or 

Weighted Shoulder Complex

Comment