06/23/20215

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

5 minute amrap (aim for 3 rounds):

5 Wall therapy squats (Slow)

10 OHS with PVC/empty barbell

45 second hold in bottom of goblet squat

Front Squat

Every 2 minutes for 15 minutes (10 sets)

Front Squats

Rx:

1 Rep @ 90%-100% 1-RM

*Take 4-5 sets of 2-3 reps to warm-up to working set weight. Start at 90% 1-RM and, if desired, increase the load slowly throughout the workout. Record the heaviest single completed.

Scale =

Start with moderate load and build to a heavy single. Record heaviest set.

Hang Snatch

Every 30 seconds for 15 minutes (30 sets):

Rx:

1 Hang power snatch

*Start with light weight. Increase by 5-10lbs every time you’ve successfully hit the lift for 3 consecutive rounds. Record heaviest set completed.

Rx+:

1 Hang squat snatch

*Start with 50% 1-RM. Increase by 5-10lbs every time you’ve successfully hit the lift for 3 consecutive rounds. Record heaviest set completed.

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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