April 6, 2016

Wednesday

ANNOUNCEMENTS:

The LAST day to sign up for Festivus Games is April 9th!!!  Don't miss out on a competition that is at your HOME gym.  You have home field advantage!!!!

Remember 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:

Snatch 

4 x 5 (Coach helps select weight)

METCON:

“Nasty Girls” (Modified)
3 RFT:
30 Air Squats
14 Ring Rows
10 HPC, 75/45

EXTRA CREDIT:

4 x 10 Bent Over Row

or 

3 x 10 Strict Toes to Bar

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Snatch 

4 x3 @ 70%

METCON: 

“Nasty Girls”
3 RFT:
50 Air Squats
7 Muscle ups (SUB: Burpee Pull-ups)
10 Hang Power Clean, 135/95

EXTRA CREDIT:

4 x 10 Bent Over Row

or 

3 x 10 Strict Toes to Bar

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