05/04/2015

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

8 minute skill workshop:

Strict muscle-ups progressions

Accumulate 15 strict ring muscle-up progressions

Front Squat

EMOM x 12 minutes (12 sets):

Front Squats

Minutes #1-3

3 @ 60%

Minutes #4-6

3@ 65%

Minutes #7-9

3 @ 70%

Minutes #10-12

3 @75%

*3 reps should be performed as quickly as possible. Ideally you are performing each rep in <1 second. Record your 75%.

Metcon (Time)

In teams of 2-3, complete the following-

Rx:

45 Pull-ups

45 Push presses @ 95/65

30 Pull-ups

30 Push presses

15 Pull-ups

15 Push Presses

Rx+:

18 Muscle-ups

36 HSPU

12 Muscle-ups

24 HSPU

6 Muscle-ups

12 HSPU

Time Cap = 20:00

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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