06/12/2015

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 90 seconds for 6 minutes (4 rounds):

5 wall therapy squats

10 OHS with PVC pipe or empty barbell

Overhead Squat

Every 3 minutes for 21 minutes (7 sets):

OHS

Set 1

3 @ 70% 1-RM

Set 2

3 @ 70%

Set 3

2 @ 75%

Set 4

2 @ 75%

Set 5

2 @ 80%

Set 6

2 @ 85%

Set 7

2 @ 90% or as heavy as you’re able to go

*Scale =

3 OHS every 3 minutes for 21 minutes. Start with light weight and slowly build to challenging weight. Record heaviest set.

Metcon (AMRAP – Reps)

8 minute AMRAP:

1 KBS

3 T2B

2 KBS

3 T2B

3 KBS

3 T2B

4 KBS

3 T2B

Etc…

*Record total reps performed.

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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