07/08/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

10 minute skill workshop-

G2OH movement review:

Snatch

C&J

*Rx will be taking their weights from the hang position during the WOD. Rx+ from ground.

Front Squat

Every 2:30 minutes for 20 minutes (8 sets)

Front Squats

Sets 1-2

5 @ 75% 1-RM

Sets 3-4

3 @ 80% 1-RM

Sets 5-6

2 @ 85% 1-RM

Sets 7-8

2 @ 90% or AHAP

Scale =

Start with moderate load and then build to a heavy set of 2.

*Record heaviest set of 2 that you completed

Metcon (3 Rounds for reps)

2 minute amrap:

2 HSPU on wall OR box

2 G2OH @ 115/75

4 HSPU

4 G2OH @ 115/75

6 HSPU

6 G2OH @ 115/75

Rest 2 minutes, then:

3 minute amrap:

2 Ring/box dips

2 G2OH @ 95/65

4 Ring/box dips

4 G2OH @ 95/65

6 Ring/box dips

6 G2OH @ 95/65

Rest 3 minutes, then:

4 minute amrap

2 Push-ups

2 G2OH @ 75/55

4 Push-ups

4 G2OH @ 75/55

6 HSPU

6 G2OH @ 75/55

*Scale =

Push press @ 70% body weight instead of HSPU

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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