06/19/2015

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 8 minutes:

4 Front squats

4 Push jerks

Rx:

95/65

Push Jerk

Every 2 minutes for 12 minutes (6 sets)-

Push Jerks

Set 1-

5 @ 55% 1-RM

Set 2-

5 @ 60%

Set 3-

5 @ 65%

Set 4-

5 @ 70%

Set 5-

5 @ 75%

Set 6-

5 @ 80% or as heavy as you’re able to go

*Record heaviest set of 5 reps that you completed.

Scale =

5 @ moderately challenging load. Increase slowly each round as needed.

Metcon (Time)

For time-

Rx+:

50 Front squats @ 50% 1-RM

*5 Strict pull-ups every time the bar is dropped.

Rx:

115/75

*5 Kipping pull-ups every time the bar is dropped.

Scale:

45/35

*5 supine ring rows every time the bar is dropped.

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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