May 17, 2016

Tuesday

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:

Push Press 5 x 5 (Coach helps determine weight)

METCON:

1,000m Row
into…
21-15-9 of:
KBS, 35/25
OHS, 75/55

EXTRA CREDIT:

ROMWOD

and/or

4 x 25 Double Unders

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Push Press 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:

1,000m Row
into…
21-15-9 of:
KBS, 53/35
OHS, 95/65

EXTRA CREDIT:

ROMWOD

and/or

4 x 25 Double Unders

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