02/26/2015 Happy Birthday Eric!

 In Workout of the Day

Main – CROSSFIT

(WLRCF) Clean Prep (No Measure)

Using PVC:

10 Front squats -Pause at bottom

10 Press from bottom of front squat

5 Power Cleans from mid-thigh

5 Power Cleans *pull to mid-thigh from the knee

5 Cleans from mid-thigh into full squats

5 Cleans from mid-shin into full squats

-Repeat using an empty barbell

(No Measure)

2” deficit HSPU negatives with spotter if needed- 8×1.

*Go as slow as you can on the descent (ideal is 6-8 seconds). Use 1+ ab mats and no deficit from box if apprehensive.

Metcon (Weight)

-Every 90 seconds for 12 minutes (8 rounds and 16 reps total):

Perform 2 Hang cleans with 5 second hold in the bottom position of each rep.

*Add 5-10 pounds from load used on 02/20/2015

The Ghost of Eric Wyles (Time)

Partner Wod

150 Burpees for time while one partner holds the rack position @ 135/95.

*both partners run 500m every 5 minutes.

Jeff
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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