04/03/2015

 In Workout of the Day


Main – CROSSFIT

(No Measure)

10 minute skill workshop:

Jumping bar muscle ups

https://www.youtube.com/watch?v=-m2Joe4BjcA

Fitness:

Attempt 3 jumping bar muscle-ups

Performance:

3×5 jumping bar muscle-ups

Metcon (AMRAP – Reps)

Fitness:

7×1 Front squat

*Record heaviest set

Performance:

E3MOM x 12 minutes:

Front Squat-

75% x 5, 85% x 3, 95% x 1+

Then..

1 set max reps @ 75%

*Record the total reps that you got for set of max reps @ 95% of your training max.

Metcon (No Measure)

5 Rounds (Not for time):

Fitness:

3 Jumping bar MUs or C2B from box

9 unbroken front squats + S2OH

12 Strict hanging knee raises

Performance:

3 Bar muscle-ups

9 Unbroken thrusters

12 strict toes to bar

*Increase load for thrusters each round if possible.

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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