04/21/2015

 In Workout of the Day


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Main – CROSSFIT

(No Measure)

8 minute skill workshop:

Rowing

https://www.youtube.com/watch?v=iax91hM0aA8

2-3 per group. Set timed interval to 60 seconds on/20 seconds rest. Switch every interval until each gran canaria webcams person completes 2 intervals. Aim to maintain 22 and 26 strokes per minute respectively.

Metcon (Weight)

EMOM x 10 minutes

Rx:

1 http://spencerconst.com/aj/edward-norton-whos-dating/ Hang muscle snatch

1 Hang power snatch
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1 OHS

*Start light and slowly build to heavy complex for the day

Rx+:

1 Hang muscle snatch

1 Hang power snatch

1 Hang squat snatch

*Start at 50% black motorcycle dating sites Snatch 1-RM travel for singles best places and increase slowly each round as your form allows. Record heaviest complex.

Metcon (AMRAP – Rounds and Reps)

Partner WOD

14 Minute AMRAP:

Rx:

15 Walking lunges

10 Wall balls

5 top 10 country singles Pull-ups

*1 person runs 200m and 1 person works on AMRAP. join free dating members match email Switch roles after the 200m run.

Rx+:

Overhead walking lunges with medball

C2B pull-ups

*1 person rows 250m and 1 person works on the AMRAP. Switch after every 250m row. For teams of 3, add a rest station in the rotation. Score is the total reps completed.

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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