05/11/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 6 minutes

3 Front squats

3 Back squats

3 OHS

Rx =

Empty barbell

Rx+ =

95/65

Back Squat

EMOM x 12 minutes (12 sets):

Back Squats

Minutes #1-3

2 @ 70%

Minutes #4-6

2 @ 75%

Minutes #7-9

1 @ 80%

Minutes #10-12

1 @ 85%+

Metcon (AMRAP – Rounds and Reps)

Partner WOD

12 minute AMRAP:

21/15/9

Deadlifts

HSPU

Rx =

135/95

HSPU progressions from box

Rx+ =

225/135

HSPU

*1 person works while other person rests

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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