In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 2 minutes for 6 minutes:

6 Push-ups

9 Russian KBS

12 Walking lunges (with or without KB)

*Focus on maintaining perfect form!

Bench Press

Every 3 minutes for 21 minutes (7 sets)

Bench Press

Sets 1-2

5 @ 75% 1-RM

Sets 3-4

3 @ 80% 1-RM

Sets 5-6

3 @ 85% or AHAP

Set 7

Max reps @ 70% 1-RM

(Record below)

*Record heaviest set of 3

Scale =

Start with moderate load and then build to a heavy set of 3. Remove 20% from heaviest set to perform final set for max reps.

Bench Press

70% 1-RM OR 20lbs less than heaviest set used above

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

20 KBS

15 Walking lunges with KB in goblet squat hold


American KBS


Russian KBS

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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