06/17/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

6 minute amrap (slow):

10 Russian KBS

10 OHS with PVC

40 Alternating singles

50ft straight legged bear crawls (or 1 length of the turf)

Deadlift

Every 2 minutes for 12 minutes (6 sets)-

Set 1-

5 @ 55% 1-RM

Set 2-

5 @ 60%

Set 3-

5 @ 65%

Set 4-

5 @ 70%

Set 5-

5 @ 75%

Set 6-

Max reps @ 80% 1-RM

*Record total reps performed at 80% 1-RM.

Scale =

5 deadlifts starting with moderate load and slowly adding weight each round for 6 rounds.

Metcon (4 Rounds for reps)

Max reps against a 2:30 minute clock of:

300m Run

Max rep OHS with remaining time

Rest 2:30 minutes

*Every 5 minutes for 20 minutes total (4 rounds total). Record total OHS performed each round.

Rx+/Rx/Scale=

115/75, 95/65, 45/35

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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