May 26, 2016

Thursday

ANNOUNCEMENTS:

TWO ANNOUNCEMENTS TODAY!!!

You will be receiving an email this week asking you to register your membership with Chalkbucket Labs and update your drafting information.  We are switching our membership management system to bring you better service.  You will be able to track your workouts, change your information, and stay up to date on the latest news from CFLR.

This week we are de-loading.  What does that mean? It means that we are backing off weight percentages in order to rest our muscles for next week when we test for new 1 rep maxes. 

PLEASE do NOT add extra weight because it is "too light".  Just trust the program and let your work show next week. 

MODWOD PROGRAM

WARM-UP:

10 open and closes

5 YTWL

10 Prone cobra

SKILL/STRENGTH:

DEADLIFT 5 x 3 (Coach picks weight)

METCON:

HERO Week WOD 4

Burgener Warm up- Empty barbell

"Randy" MOD

45 Power Snatches @ 65/45

EXTRA CREDIT:

ROMWOD

 

RX PROGRAM

WARM-UP:

10 open and closes

5 YTWL

10 Prone cobra

SKILL/STRENGTH:

DEADLIFT 5 x 8 @ 50%

METCON:

HERO Week WOD 4 (15 Minute Time Cap)

Burgener Warm up- Empty barbell

"Randy" 

75 Power Snatches @75/55

EXTRA CREDIT:

ROMWOD

 

Comment