07/01/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 90 seconds for 6 minutes (4 rounds):

6 Push-ups (slow, full ROM)

9 Thrusters with PVC pipe

12 Alternating walking lunges

Bench Press

Every 2 minutes for 16 minutes (8 rounds)

Sets 1-3

4 Bench Press @ 75% 1-RM

Sets 4-6

3 Bench Press @ 80% 1-RM

Sets 7-8

2 Bench Press @ 85% 1-RM or AHAP

Scale:

Start with moderate weight and build up to a heavy set of 2 for the day.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP-

Rx+:

10 Thrusters @ 75/55

15 Overhead alternating lunges

Rx:

10 Thrusters @ 75/55

15 Front rack alternating lunges

Scale:

10 Thrusters @ 45/35

15 Alternating lunges without weight

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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