In Workout of the Day


(No Measure)

8 minute skill workshop:

Snatch prep

With PVC pipe:

15 Wall therapy squats

15 pass thrus

15 OHS

15 Snatch balance

15 Sots press

Metcon (Weight)

Every 90 seconds for 12 minutes (8 rounds total):

Fitness =

1 snatch grip DL + 1 hang power snatch + 1 OHS

*Start light and work up to a moderately heavy set

Performance =

1 snatch grip DL + 1 power snatch + 1 snatch + 1 OHS (weight from ground)

*Start with 50% of your snatch 1-RM and build to a max set for the day.

Metcon (AMRAP – Rounds and Reps)

Partner WOD-


20 Minute AMRAP-

5 Strict pull-up progressions

10 Push-ups

15 Air squats


20 Minute AMRAP-

5 Strict pull-ups


15 Goblet squats

*1 person works while 1 person rests. Switch every 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.
Recent Posts