March 23, 2016

Wednesday

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 5 Overhead Squats (Coach helps choose weight)

METCON:

For Time:
3 RFT

60 Singles

4 Strict Presses (75/55)

Rest 3 Minutes

3 RFT

60 Singles

8 Push Presses (75/55)

Rest 3 Minutes

3 RFT

60 Singles

12 Push Jerks (75/55)

EXTRA CREDIT:

4 x 250M Row

or 

4 x 15 Supermans

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

4 x 5 Overhead Squats @ 65%

METCON: 

3 RFT

30 DUs

4 Strict Presses (115/75)

Rest 3 Minutes

3 RFT

30 DUs

8 Push Presses (115/75)

Rest 3 Minutes

3RFT

30 DUs

12 Push Jerks (115/75)

EXTRA CREDIT:

4 x 250M Row

or 

4 x 25 Supermans

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