05/06/2015

 In Workout of the Day



West Little Rock CrossFit – CROSSFIT

(No Measure)

5 minute skill workshop:

Turkish get ups

Push Press

Every 2:30 for 17:30 minutes (7 sets)

Rx:

Build up to a 5-RM Push Press

*Build over 7 sets.

Rx+:

1 RM Push Press

1) 10 @ 50% 1RM

2) 5 @ 65% 1RM

3) 3 @ 75% 1RM

4) 2 @ 85% 1RM

5) 1 @ 90% 1RM

6) 1 @ 95% 1-RM

7) PR attempt

*2 warm-ups sets; 10 with empty barbell and 10 light weight before starting.

Metcon (AMRAP – Rounds)

EMOM x 14 minutes

Rx:

Odd-

1 TGU with each arm @ 26/13

Even-

10 alternating pistols to medball

Rx+:

Odd-

6 alternating pistols

Even-

1 TGU with each arm @ 53/35

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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