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Week In Preview – May 15th, 2017

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Happy Mother’s Day!  We are very thankful for all our moms and CrossFit Moms out there!  If you missed it, please check out the CrossFit Moms post from earlier this weekend.

Don’t forget that this weekend we have the Learnin’ the Ropes jump rope clinic!  If you haven’t signed up, e-mail Coach Rick immediately!

In addition to that CrossFit Ktown is hosting their annual charity yogathon on the 20th!  Check out the Facebook link here if you’d like to attend that.

Then NEXT week we will have our viewing party for Lone Survivor.  Follow this link to the Facebook event, or just show up if you don’t do the Facebook.  We will be shutting down classes after the 5:30 p.m. class and starting the movie at 19:00.

Let’s get to the week ahead!

Monday – Nancy!

Another great benchmark workout coming at you!  We are going to OWN overhead squats today!  The class will start with 10 minutes of practice with 3 OHS and a 3 second pause at the bottom.  After that, it’s Nancy.  5 rounds of 400 meter runs and 15 overhead squats at 95/65.  Light weight, fast run.  Record those scores!

Tuesday – Heavy Clean and Jerks!

Fresh off the heels of USAW Nationals we see some heavy clean and jerks!  We’ve done this one before, so check back to October 17th last year when we did waves of 3-2-1-3-2-1-3-2-1 on clean and jerks.  Work up to something heavy today and push yourself!

Wednesday – Team Rowing

Max calorie row in 40 minutes between 3 teammates.  During your rest interval, do some sit-ups!  The rowing intervals should be HARD.

Thursday – Muscle Up Work

Plenty of time spent on some muscle up skills, drills, and scaling options, followed by 4 rounds of 5 muscle ups, 10 deadlifts (245/165), and 15 burpees.  Try to go unbroken on the deadlifts and get the work done in under 15 minutes.

Friday – Long Chipper

Another long Friday chipper!  Just what we look for in a great R.E.D. Friday workout!  Calories on the bike or rower, handstand push-ups, wall balls, double unders, chest-to-bar pull-ups, box jump overs, and back to the bike or rower.  25-50-75-100-75-50-25.

Saturday – Partner Snatch day!

In teams of 2 you’ll start off with 10 legless rope climbs, then once you’re arms are tired, work your way up a snatch ladder from 135/95 to 205/135!  Reps start high though and go down.  Scale the weight to something that is manageable but still challenging!  This workout should take 15-20 minutes.

Have a great week and keep getting in some long runs before and/or after class to get ready for Murph!

See you on the floor!

-Coach Scott

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