May 10, 2016

Tuesday

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:

Snatch 5 x 5 (Coach helps determine weight)

METCON:

“Dirty 30”
30 Box Jumps, 24/20
30 Jumping Pull-Up, bar at mid forearm when standing
30 KBS, 35lbs (both sexes)
30 Walking Lunge
30 Knees to Elbow
30 Push Press, 45/35
30 Good Mornings 45/35
30 Wallballs 20/14
30 Burpees
30 Double unders

EXTRA CREDIT:

ROMWOD

and/or

4 x 20 Push-ups

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Snatch 3 x 3 (complete 2 sets at 70% before starting 3 sets of 3 @75%, 1 set @ 75% for 3)

METCON:

“Filthy 50”
50 Box Jumps, 24/20
50 Jumping Pull-Up, bar at mid forearm when standing
50 KBS, 35lbs (both sexes)
50 Walking Lunge
50 Knees to Elbow
50 Push Press, 45/35
50 Good Mornings 45/35
50 Wallballs 20/14
50 Burpees
50 Double unders

EXTRA CREDIT:

ROMWOD

and/or

4 x 20 Push-ups

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