04/23/2015

 In Workout of the Day


Main – CROSSFIT

(No Measure)

6 minute skill workshop:

Ring dips

https://www.youtube.com/watch?v=afnEmGzx0Oc

Accumulate 20 second static hold, then accumulate 10 ring dip negatives

Metcon (AMRAP – Rounds)

EMOM x 8 minutes

Rx:

3 Ring dip negatives (jump to the starting position each rep)

Rx+:

2 weighted ring dips @ 10% body weight

Metcon (AMRAP – Rounds)

Every 90 seconds for 15 minutes (10 rounds)

Rx:

1 Behind the neck Push Press @ 95/65

5 OHS

Rx+:

3 snatch balances @ 80% squat snatch 1-RM

*To scale, you may perform 1 power clean and 5 FS if you are not comfortable with OHS.

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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