In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 90 seconds for 6 minutes:

#1- Banded couch stretch (Left hip)

#2- Banded couch stretch (Right hip)

#3- Banded internal rotation (Left shoulder)

#4- Banded internal rotation (Right shoulder)

Metcon (Weight)

Every 90 seconds for 12 minutes (8 rounds):

2 Snatch grip deadlift

1 High pull

2 Snatch grip deadlift

1 High pull


Start light and build to moderate weight


90% 1-RM snatch

*Try to pull the bar as high as possible. The goal to get the bar even with your collarbone with the elbow level or higher than the bar.

Metcon (5 Rounds for reps)

Every 3 minutes for 15 minutes (5 rounds):

5 Deadlifts

200m Run




70% 1-RM

*Partner up on deadlifts and stagger starting times if needed due to space/equipment.

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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