In Workout of the Day


(No Measure)

10 minute skill workshop:

HSPU prep and progressions


HSPU max deficit (No Measure)

EMOM x 7 minutes:

1 HSPU OR HSPU progressions on box.

*Increase progression difficulty or deficit each round if possible.

*Record progression/deficit/ etc for hardest set of 1 that you completed and compare to 02/26/2015

Metcon (Weight)

Every 90 seconds for 15 minutes (10 rounds total):

Fitness =

1 high hang power snatch + 3 OHS

*Start light and work up to a heavy set for the day.

Performance =

1 power snatch + 1 full snatch + 2 OHS

*Touch and go. Start with 50% of your snatch 1-RM and add 5-10lbs each set if you went unbroken. Record your heaviest set.

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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