06/15/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

8 Minute AMRAP (slow):

100m Run

7 Push-ups

6 Hang power clean with empty barbell

5 Push jerks with empty barbell

Bench Press

Every 2 minutes for 12 minutes (6 sets)-

Bench Press

Set 1-

3 @ 55% 1-RM

Set 2-

3 @ 60%

Set 3-

3 @ 65%

Set 4-

3 @ 70%

Set 5-

3 @ 75%

Set 6-

Max reps @ 80% 1-RM

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Scale=

Power clean @ 115/75

S2OH

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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