04/30/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

5 minute skill workshop:

Bar muscle-ups https://www.youtube.com/watch?v=N88UbPxNXEw

Then..

EMOM x 5 minutes

Rx:

Accumulate 1-3 bar muscle-ups

Scale:

5 jumping kipping pull-ups

Metcon (Weight)

EMOM x 8 minutes

Rx:

1 hanging muscle snatch

1 hanging power snatch

2 OHS

Rx+:

1 Muscle snatch

1 Power snatch

1 Muscle snatch

1 Full snatch

*Start with empty barbell and slowly build to a max complex for the day

Metcon (AMRAP – Rounds)

Every 90 seconds for 15 minutes (10 rounds)

Rx:

10 Wallballs

30 Singles

Rx+:

15 Wallballs

30 Dubs

*Score is the number of rounds (out of 10 possible) you complete. If you can’t finish a round within the 90 seconds then finish it on the next round and then rest until the following round begins to hop back in the WOD.

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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