Saturday April 22nd - Festivus Games (Beginner/Intermediate CrossFit athlete competition.)
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)
Monday May 29th - MURPH (Run, Pull Up, Push Up, Squat, Run)
15mins to find 2 Rep Max
Hang Squat Snatch
Row 1250m // Run 1000
50 Russian Kettle Bell Swing 53/35
Row 1000m // Run 800
40 Russian Kettle Bell Swing 53/35
Row 750m // Run 600
30 Russian Kettle Bell Swing 53/35
Row 500m // Run 400
20 Russian Kettle Bell Swing 53/35
Row 250m // Run 200
10 Russian Kettle Bell Swing 53/35
*Distance and weight may be scaled for athletes.
*Run if not enough rowers are in the class.
*A time cap will be put into place.
We are currently in week two of a strength cycle and will be pushing heavier loads later in the week. Today we are looking to see if we can push skill and precision in our strength piece. If you are not looking to find a 2 rep max, we will use the entire strength portion to focus on technique.
Our metcon today is a longer endurance piece that is meant to be done at a steady pace. As you get further into the chipper, you may ramp up the intensity. If there are not enough rowers, bike and ski are preferred to be the substitute.