07/06/2015

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 2 minutes for 8 minutes (4 Rounds):

5 Push Jerks

10 OHS (2 second hold at the bottom of each squat)

*Start with PVC OR empty barbell then add light weight if mobility allows.

Push Jerk

Every 3 minutes for 21 minutes (7 sets)

Push Jerks

Sets 1-2

5 @ 75% 1-RM

Sets 3-4

3 @ 80% 1-RM

Sets 5-6

2 @ 85% or AHAP

Set 7

Max reps @ 70% 1-RM

(Record below)

*Record heaviest set of 2 that you completed

Scale =

Start with moderate load and then build to a heavy set of 2. Remove 20% from heaviest set to perform final set for max reps.

Push Jerk

Rx =

70% 1-RM

Scale =

20% less than heaviest set of 2.

Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees

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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