07/13/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

Burgener warm-up

Back Squat

Back Squat

EMOM for 5 minutes:

Set 1 – 3 @ 50%

Set 2- 3 @ 55%

Set 3- 3 @ 60%

Set 4- 3 @ 65%

Set 5- 3 @ 70%

Then, every 2 minutes for 10 minutes (5 rounds)

5 @ 75%

*To scale, start with a light weight and slowly build to a moderately challenging set of 5 reps following the same rep and rest scheme.

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Rx:

75 Snatches @ 75/55

*Weight taken from the ground

Scale:

75 Hang snatches or Hang C&J from the high hang

*Scale weight as needed.

Time cap = 15:00

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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