05/12/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

Burgener warm-up

Then…

EMOM x 5 minutes

1 pressing snatch balance

1 heaving snatch balance

1 snatch balance with empty barbell

https://www.youtube.com/watch?v=mddXVpsYLbM

Metcon (Weight)

Every 90 seconds for 12 minutes (8 sets)

Rx:

3 Snatch grip deadlift

2 Muscle snatch

1 Power snatch

*Start with empty barbell and build to a heavy set for the day

Metcon (Time)

3 RFT

Rx:

10 Hang power snatch @ 75lbs/55lbs

100 singles

Rx+:

10 Hang power snatches @ 60% 1-RM

50 Dubs

Time Cap = 11:00

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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