May 13, 2016

Friday

ANNOUNCEMENTS:

Don't forget May 21st CrossFit Little Rock is sending our team to the Central Arkansas Team Competition at Wellness Revolution CrossFit.  Team Members include JD Wolfe, Steven Newton, Coy Hicks, Anna Newton, Alex Lomax, and Jodi Vige.  

Come support the team and have a great time on May 21st @ 9am.

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Bench Press 5 x 5 (Coach helps determine weight)

METCON:

PARTNER WOD:

800M Run
50 OHS, 65/45
50 Sit-ups
50 SDHP, 65/45
50 Box Jumps

EXTRA CREDIT:

ROMWOD

and/or

4 x 10 Strict Pull-ups

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Bench Press 3 x 5 (complete 2 sets at 70% before starting 3 sets of 5 @75%, 1 set @ 75% for as many reps as possible)

METCON:

PARTNER WOD (Split all work) 

800M Run
50 OHS, 95/55
50 Sit-ups
50 SDHP, 95/55
50 Box Jumps

EXTRA CREDIT:

ROMWOD

and/or

4 x 10 Strict Pull-ups

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