In Workout of the Day


(No Measure)

12 minute skill workshop:

Snatch balance progressions with PVC pipe and/or empty barbell.

*Accumulate 15 reps with PVC and 20 with empty barbell/training bar (or OHS if not comfortable with snatch balance).


Metcon (No Measure)

Every 2 minutes for 10 minutes (5 rounds):

5 Strict HSPU or Strict HSPU progressions on box

Add 1” deficit/remove 1 mat every time you complete a round unbroken.

*DB shoulder presses if unable to perform HSPU progression. Add weight every round if you went unbroken in prior round.
Note any weight and progressions used and the lowest deficit that you completed unbroken.

Metcon (Weight)

Every 2 minutes for 20 minutes (10 rounds):

1 snatch balance + 2 OHS with 3 second hold at bottom of snatch balance (normal speed for the 2 OHS). Weight may be taken from the rack.

*Start with ~50% of your snatch 1-RM or light weight. Add no more than 5-10 pounds per round if you feel comfortable. Record the heaviest set you completed, but don’t try to go for an max.

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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