04/29/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

Skill workshop:

T2B drills

https://www.youtube.com/watch?v=5rXq7MO9SsI&spfreload=10

Then..

EMOM x 5 minutes-

5 T2B at hardest version possible

Deadlift

Every 2:30 for 15 minutes (6 sets)

Rx:

5 Deadlifts (build up to a heavy set of 5)

*Start with moderate weight and build up to a 5-RM. Record results in the section below.

Rx+:

1 RM Deadlift

1) 10 @ 55% 1RM

2) 5 @ 65% 1RM

3) 3 @ 75% 1RM

4) 2 @ 85% 1RM

5) 1 @ 95% 1RM

6) 1 @ PR attempt

*2 warm-ups sets; 5 reps @ 40% and 50%

Deadlift

Metcon (AMRAP – Reps)

EMOM x 12 minutes

Rx:

Minute #1 –

30 Second max rep burpees

Minute #2 –

30 Second max rep supine toes to rig

Minute #3 –

30 Second max rep sit-ups

Rx+:

Minute #1 –

30 Second max rep burpees to 6″ target

Minute #2 –

30 Second max rep T2B

Minute #3 –

30 Second max rep stick sit ups (https://www.youtube.com/watch?v=ddMbLgrIrDs)

*Score is the total reps you complete in 12 reps.

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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