07/17/2015

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

3 minutes of Triple under or Dub practice/drills

https://www.youtube.com/watch?v=VJi2ERqjY-M

3 minutes of wall therapy squats with PVC pipes overhead

Deadlift

Deadlift

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.

Metcon (5 Rounds for time)

Every 4 minutes for 20 minutes (5 rounds):

15 OHS

50 Dubs Or 100 alternating singles

Rx:

95/55

Rx+:

115/75

*Record time for each round

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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