Programming Sneak Peek (5/12 - 5/18)

Happy Mother's Day Bell City!

We hope all the incredible Moms out there had a great day!

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We've made it to the end of our Weightlifting Cycle and will be testing our Snatch on Tuesday along with Isabel/Isabel+. Friday, we will test our Clean and Jerk along with Grace/Grace+! Time to show off our hard work from these past 8 weeks!

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We are only 2 weeks out from our Memorial Day Murph! Make sure you reserve a spot well ahead of time! Remember, we will be holding Murph on Saturday May 24th and running the workout in heats at 7:30, 9:00, and 10:30. Register HERE.

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Let's take a look at this week's programming for the week ahead:

Monday we will practice our Rope Climbs and hit a Double Under, Goblet Lunge, and Rope Climb workout. Tuesday is our Snatch Test and Isabell. Wednesday we Rowing with Muscle Ups/Pull Ups. We will prime our Clean and Jerk and hit a little Cardio, Box Step Over, Sit Up EMOM on Thursday. Friday is our Clean and Jerk Test along with Grace. Long Bike, Sit Up, and Box Jump AMRAP on Saturday. Then we will finish the week on Sunday with Running, Floor Press, and Chin Ups.

OLYMPIC LIFTING CYCLE (3/31-5/16)

• Week 1 – Test 1RM Snatch + Clean & Jerk

• Week 2 – 3x3 @RPE 6, 3x2 @RPE 7, 2x1 @RPE 8

• Week 3 – 3x2 @RPE 7, 3x1 @RPE 8, 2x1 @RPE 8+

• Week 4 – 3x2 @RPE 8, 3x1 @RPE 8+, 2x1 @RPE 9

• Week 5 – 2x1 @RPE 8, 1x1 @RPE 8+, 5x1 @RPE 9

• Week 6 – Deload    

• Week 7 – Retest <---- You are here

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Here's your weekly rundown:

• MONDAY: (GRIND) Rope Climb Practice... Double Under, Goblet Lunges, Rope Climbs

• TUESDAY: (HEAVY) Snatch Test... Isabell/Isabell+ (30 Snatches For Time)

• WEDNESDAY: (EFFORT) Muscle Up Practice Then 5 Rounds: Row and Max Muscle Ups

• THURSDAY: (QUALITY) EMOM Cardio Choice, Box Step Overs, Sit Ups, Barbell Complex

• FRIDAY: (HEAVY) Clean and Jerk Test... Grace/Grace+ (30 Clean and Jerks For Time

• SATURDAY: (GRIND) AMRAP Bike Cals, Sit Ups, Box JumpsPr

• SUNDAY: (EFFORT) Running, DB Floor Press, Chin Ups

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ANNOUNCEMENTS:

• Murph Registration 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

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Have a great week everyone!

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