04/08/2015

 In Workout of the Day

Main – CROSSFIT

(No Measure)

6 minute skill workshop:

Forward rolls

Accumulate 15 total forward rolls

https://www.youtube.com/watch?v=R0-xTcLg_ao

Deadlift

Fitness only:

7×1 Deadlift

*Record heaviest set

Metcon (AMRAP – Reps)

Performance

E3MOM x 12 minutes:

Deadlift-

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 (AMRAP – Reps)

Partner WOD

15 Minute AMRAP:

Fitness and Performance:

Thrusters

Hang power clean

As a team, ascend the following ladder:

Rd 1: 1 TH/1 PC

Rd 2: 2/2

Rd 3: 3/3

Etc…

Rx =

75/55

Rx+ =

95/65

*Switch as needed during the workout. 1 person works, 1 rests.

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.
Recent Posts