May 16, 2016

Monday

ANNOUNCEMENTS:

Don't forget THIS SATURDAY, 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. We will be CLOSED Saturday in order to participate in the Team Competition. 

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Back Squat 5 x 5 (Coach helps determine weight)

METCON:

25 Wall Balls, 14/10
200 Meter Run
15 Clean and Jerk, 95/65
400 Meter Run
15 Clean and Jerk, 95/65
200 Meter Run
25 Wall Balls, 14/10

EXTRA CREDIT:

Shoulder Complex

and/or

4 x 10 Push-ups

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Back Squat 3 x 5 (complete 2 sets at 75% before starting 3 sets of 5 @80%, 1 set @ 80% for as many reps as possible)

METCON:

25 Wall Balls, 20/14
200 Meter Run
15 Clean and Jerk, 135/95
400 Meter Run
15 Clean and Jerk, 135/95
200 Meter Run
25 Wall Balls, 20/14

EXTRA CREDIT:

Shoulder Complex

and/or

4 x 10 Push-ups

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