05/08/2015

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

8 minute skill workshop:

5×5 wall therapy squats with spotter

Bench Press

EMOM x 12 minutes (12 sets):

Bench Press

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%.

75 OHS for time (Time)

For Time-

Rx:

75 Front squats @ 115/75

Rx+:

75 OHS @ 50% 1-RM

*5 bar facing burpees every time the bar rests on the ground

Time cap = 14:00

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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