In Workout of the Day


Foundational Strength #1 (No Measure)

3 Rounds (NFT):

6 Strict pull-ups

8 Push-ups

10 Candle stick squats (https://www.youtube.com/watch?v=-WpjbDONViU)

*Progress the difficulty of the movements each round if you were able to go unbroken (Ex. weighted pull-ups, move hands down on push-ups/ring push-ups, etc.)

Rope Climb Practice (No Measure)

8 minute skill workshop:

Foot holds on rope

*Accumulate 20 seconds (or 5 attempts) on rope with rope anchored on feet. https://www.youtube.com/watch?v=D32_1gwq35E

Metcon (Weight)

10 unbroken pressing complexes (1 shoulder press, 1 push press, 1 push jerk) for a total of 30 reps.

*Add 5-10 pounds if you were able to go unbroken last time. 1 attempt max. If you fail with shoulder presses then continue with just push press + push jerk until you complete the 30 total reps.

Metcon (Weight)

EMOM x 20 minutes:


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


10 Bar facing burpees

*Add 5-10 pounds to load used on 03/05/2015.

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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