07/14/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

5 minute amrap:

1 KBS

1 Medball clean

2 KBS

2 Medball clean

Etc..

*50% intensity

Metcon (Weight)

Every 2:30 minutes, for 15 minutes (6 sets):

2 shoulder presses

2 push presses

2 push jerks

*Record heaviest set completed

Rx:

Start with light weight and slowly build to heavy set

Rx+:

Start with 60% of your shoulder press 1-RM and slowly build over the course of the 6 sets.

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 minute amrap-

5 Deadlifts

5 Hang power cleans

5 Front squats

*1 person works and 1 person rests. Switch as needed.

Rx:

115/75

Rx+:

Start with 95lbs/65lbs and increase by 10/5lbs each round.

*Don’t attempt Rx+ unless one partner has a power clean 1-RM that’s at least 225lbs/115lbs.

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.
Recent Posts