03/23/2015

 In Workout of the Day

Main – CROSSFIT

(No Measure)

10 minute skill workshop:

Pistol progressions-

Fitness:

20 pistols to med ball or with counter weight

Performance:

20 unassisted alternating pistols

https://www.youtube.com/watch?v=b4q0kqmF608

Metcon (AMRAP – Reps)

Fitness:

5×5 Shoulder Press

*Record heaviest set

Performance:

E3MOM x 12 minutes:

Shoulder Press-

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

Then..

1 set max reps @ 65%

*Record the total reps that you got for set of max reps @ 85% of your training max.

Metcon (AMRAP – Reps)

Two rounds for max reps:

1 minute max wallballs

1 minute rest

1 minute max burpees

1 minute rest

1 minute max OHS

1 minute rest

Fitness-

Empty barbell

Performance-

95/65

*Score is total reps accumulated during the 6 working sets.

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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