Saturday April 29th - 2017 Bossier City CrossFit Weightlifting Classic (USAW and AAU Dual sanctioned event for Olympic Weightlifting)
Saturday May 6th - ARKLATEX MAYHEM 2017 (Local CrossFit Competition)
Saturday May 13th - Team RWB Workout
Saturday May 20th - 2017 NAGA Louisiana Grappling Championship (Turner BJJ students are competing.)
Monday May 29th - MURPH (Run, Pull Up, Push Up, Squat, Run)
10 mins to work on
Strict Pull Up or Muscle Up (Bar or Rings, does not have to be strict.)
*Read notes below on scaling options.
Complete 4 Rounds
1 min Max Effort Row or Assault Bike
1 min Max Effort Box Jumps or Step Ups
1 min Max Effort Strict Press - 95/65
1min Max Effort Strict Pull Ups or Ring Row
*Rest during the Intervals is for 1 minute each.
We are working on bar and ring skill work today. If you do not have a strict pull up, alternate between challenging elevated feet ring rows and lat pulls with resistance bands during the time frame.
Muscle up scaling will have a few options. Lack of strength to finish the pull to the sternum or belly button region will mean we need to work on our pull strength through negative chest to bar pull ups. If we are able to pull to our belly button or even our hips we must work on the skill of the transition. Below will have a video posted. If you have muscle ups, do them strict and add weight - get some challenge out of your skill work segment!
Today's interval training is as hard as you want it to be. We get a full minute of rest between each round to recover so we can push our pace. The movements are for structural work to help us through this strength cycle. When counting reps, mark it on the whiteboards between rounds to help keep up with your number of total reps.
Meghan Hooper hit some big numbers Monday trying to figure out her openers for the Olympic Weightlifting meet Saturday. She hit a PR Snatch of 140lbs or 63kgs-ish!
Kaitlyn Atkins also hit a 100lb or 45kgs-ish PR Snatch after working on straightening her bar path with the muscle snatch work. Congratulate them when you get a chance.
I'll update PR's as I see them, and remember to write them down on the small whiteboard near the desk!