September 6, 2016

Tuesday

ANNOUNCEMENT: 

Please join us September 17th, 9AM - 1PM for CrossFit Little Rock Downtown's GRAND OPENING. We will have a community WOD at 9AM and a Partner WOD at 10AM


RX PROGRAM

WARM UP:

2 Rounds with empty barbell

8 Sumo Deadlift High Pulls 

8 Hang Cleans

8 Front Squats

STRENGTH:

14min Emom

Min1-6 1 Strict Press + 1 Push Press

Then E2mom....min 6,8,10,12

1 Push Jerk + 1 Split Jerk 

METCON:

20 Min EMOM

Min 1- 15 Kettle Bell Swings 53/35

Min 2- 3-8 Strict Pull Ups

Min 3- 10 Back Rack Lunges 95/65

Min 4- 45 sec Row

ACCESSORY:

Triceps Complex 3X10

Abs

3 Rds

10 Bar Roll Ours

10 Med Ball Twist


MODWOD PROGRAM

WARM UP:

2 Rounds with empty barbell

8 Sumo Deadlift High Pulls 

8 Hang Cleans

8 Front Squats

STRENGTH:

14min EMOM

Min1-6 1 Strict Press + 1 Push Press

Then E2mom....min 6,8,10,12

1 Push Jerk + 1 Split Jerk 

METCON:

20 Min EMOM

Min 1- 10 Kettle Bell Swings 35/25

Min 2- 10 Ring Rows

Min 3- 10 Back Rack Lunges 45/35

Min 4- 45 sec Row

ACCESSORY:

Triceps Complex 3X10

Abs

3 Rds

10 Bar Roll Ours

10 Med Ball Twist

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