06/08/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

5 Minute Amrap:

10 air squats

5 push-ups

Front Squat

Scale:

Every 3 minutes for 21 minutes (7 sets):

Front squat x 3 reps

*Start with moderate load and build to heavy set of 3.

Rx:

Every 3 minutes for 21 minutes (7 sets):

Front squat

Set 1- 3 @ 65% 1-RM

Set 2- 2 @ 70%

Set 3- 1 @ 75%

Set 4- 3 @ 80%

Set 5- 2 @ 85%

Set 6- 1 @ 90%

Set 7- 3 @ heavy as you’re able to go

Metcon (4 Rounds for reps)

Rx:

In 1 minute-

7 burpees

Max Dubs with remaining time

Rest 3 minutes

Repeat every 4 minutes for 16 minutes (4 rounds total). Record max jump ropes for each round.

*Scale = singles instead of dubs

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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