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)
20mins to find
3 Rep Max Power Clean
Review Med Ball Cleans
50 Med Ball Cleans 20/14
25 Power/Push Jerks 135/95
(They are the same thing.)
50 med ball cleans 20/14
We are close to being done with this strength cycle, with that said - try to push your loads in a comfortable manner. If you are learning cleans for the first time, we will be covering technique for the time domain.
Our metcon for today will make your breathe heavy and you will be moving quickly. All barbells must come from the floor, if you can save the weight in the front rack - do so. Med Ball cleans isn't a common movement we use, but if done correctly helps with the application of triple extension, and receiving a weight into a loaded position.
For those of you that ran in the rain, you are much braver than I. Many decided to substitute with a 5k Row. Big shout out to both Seth and Julia Stockton. Seth set a PR on his first mile at 12:04 and Julia surpassed her original pace time and maintained a 10:07 mile. These long endurance pieces test us mentally, and everyone of you crushed it! Genuinely proud of all of you.