In Workout of the Day


Pressing complex x 10 (Weight)

10 unbroken pressing complexes (or 30 total reps)
1 Complex = 1 shoulder press, 1 push press, 1 push jerk

If you fail on the shoulder press then continue performing the complex with just the push press and push jerk until you complete all 30 reps without racking the weight.

Rx =

Empty barbell. We will be progressing in this complex every 1-2 weeks, so it’s better to get a feel for how your body will handle 30 unbroken reps using a

light weight first.

Metcon (AMRAP – Reps)


65% x 5, 75% x 5, 85% x 5+


1 set max reps @ 65%
Record total reps performed on last set.

Percentages are based off your training max.

Training max = 1-RM x 90%

Metcon (5 Rounds for time)

Every 4 minutes for 20 minutes:

21 KBS

10 Strict supine barbell/ring rows

*Record score for each round.

Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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