06/10/2015

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

6 Minute AMRAP:

1 bear crawl over length of turf

2 Pull-ups (hardest version you can perform)

3 max height jumps

4 push jerks with PVC pipe

5 HSPU (or progression)

Push Jerk

Every 2:30 minutes for 15 minutes (6 sets)-

Push Jerks

Set 1- 3 @ 55% 1-RM

Set 2- 3 @ 60%

Set 3- 3 @ 65%

Set 4- 3 @ 70%

Set 5- 3 @ 75%

Set 6- 3 @ 75% or as heavy as possible

*Scale =

3 push jerks. Start with moderate weight and build to a heavy set for the day.

Metcon (Time)

For time:

Scale-

21/15/9

Pull-ups

Shoulder press with barbell or DBs (weight that’s challenging to complete for 10 reps)

Rx-

21/15/9

C2B Pull-ups

HSPU

Rx+-

9/6/3

Bar muscle-ups

Strict deficit HSPU (2x45lb plates/1x45lb plate)

Time cap = 12:00

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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