04/27/2015

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 7 minutes

1 Power Clean

2 Push Jerk

3 Back Squat

4 OHS

Rx+ =

95/65

Rx =

Empty barbell

Metcon (AMRAP – Rounds)

12 EMOM

2- Back Squats

55% 1RM

Metcon (AMRAP – Reps)

Partner WOD

13 Minute AMRAP

1 Power Clean

1 Push Jerk

1 Muscle-up

2 Power Clean

2 Push Jerks

1 Muscle-up

3 Power Clean

3 Push Jerks

1 Muscle-up

Rx:

95/65

Rx+:

135/95

*Switch as needed during the WOD. 1 person works while the other partner 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