04/16/2015

 In Workout of the Day

Main – CROSSFIT

(No Measure)

8 minute skill workshop:

Snatch balance

https://www.youtube.com/watch?v=6Kcend-O21w

Metcon (Weight)

EMOM x 10 minutes

Rx:

3 OHS

*Start light and increase weight each round if comfortable

Rx+:

1 Snatch balance with 2 second pause in bottom position

*Start with 50% of your 1-RM OHS and increase as needed each round.

Metcon (5 Rounds for reps)

Every 3 minutes for 15 minutes (5 rounds total):

1 set max rep thrusters

Rx:

75/45

Rx+:

95/65

*If you get less than 15 reps then take 10lbs off for your next round.

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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