May 9, 2016

Monday

ANNOUNCEMENTS:

May 23rd - 28th CrossFit will be doing Hero Week!  Hero week will consist of a Hero WOD every day that week.  If you would like a certain Hero WOD programmed that week please suggest it. We will be CLOSED on Memorial Day, but we are participating in MEMORIAL DAY MURPH at Above and Beyond CrossFit from 9:30am - 1:30pm.  PLEASE join us in honoring LT Michael Murphy that day.

MODWOD PROGRAM

WARM-UP:

 

Coaches Warm Up

SKILL/STRENGTH:

Back Squat 5 x 5 (Coach helps determine weight)

METCON:

“Bode”
5 RFT:
11 Power Snatches, 45/35
12 HSPU Modification

EXTRA CREDIT:

Shoulder Complex

and/or

4 x 20 Sit-ups

 

RX PROGRAM

WARM-UP:

 

Coaches Warm Up

SKILL/STRENGTH:

Back Squat 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:

“Bode”
5 RFT:
11 Power Snatches, 95/65
12 HSPU

EXTRA CREDIT:

Shoulder Complex

and/or

4 x 20 Sit-ups

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