Programming Sneak Peek (5/11-5/17)

Happy Sunday Bell City!

💗💗Happy Mother's Day to all the Gym Moms out there! Thank you for all that you do!

This week is week 6 of our weightlifting cycle! We are continuing to add load and volume to our Snatch and Clean and Jerk. We will be Power Snatching up to 80% on Wednesday and Squat Clean and Jerking up to 80% on Friday.

Murph is right around the corner, so we will continue our Murph Prep Mondays! Remember to sign up for Murph ahead of time to secure your spot and join us for our annual Post-Murph Cookout. Register HERE or through the ZenPlanner App. Heats will be run at 7:30a, 9:00a, and 10:30a on 5/23!

Here's a look at our week ahead:

We'll start the week with Murph Prep Monday (only a few left until the real thing). Tuesday is Clean Deadlifting and Cardio... Wednesday is Power Snatching with Toes to Bar, Overhead Squats, and Burpees. Thursday is a Rope Climb Practice Day along with Running and Box Jumps. Friday is our Clean and Jerk Day with Wall Balls and Wall Walks. Saturday will be a solid Bike and Sandbag Clean Partner Workout. Sunday we will close out the week with a Quality EMOMs.

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Here's your weekly rundown:

• MONDAY: (GRIND/QUALITY) Murph Prep Monday

• TUESDAY: (STEADY) Clean Deadlifts... Rowing and Biking

• WEDNESDAY: (CHALLENGE) Power Snatch EMOM... Toes to Bar, Overhead Squat, Burpees

• THURSDAY: (STEADY) Rope Climb Practice... Running, Box Jumps, Lunges

• FRIDAY: (CHALLENGE) Clean and Jerk... Wall Balls and Wall Walks

• SATURDAY: (PAIN CAVE) Biking and Sandbag Cleans

• SUNDAY: (QUALITY) EMOM Rowing, DB Clean and Jerk, Air Squats

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ANNOUNCEMENTS:

• Murph: 5/23 7:30a, 9:00a, 10:30a

• Yoga With Rick Sundays at 10:15am Register HERE

• Troubleshooting Sessions with Coach Ethan!  Book your session HERE!

• Bell City CrossFit Legends Class!  Every Tuesday/Thursday at 10am.  Book a No Sweat Intro with Coach Melanie HERE to learn more

Have a great week everyone!

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