In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Metcon (No Measure)

Pressing ladder

1 rep EMOM, starting with the shoulder press, then push press, then push jerk.

*2-3 people per station. Add 5lbs every round until you hit failure on the shoulder press. Then continue the ladder with push press until you hit failure. Continue process with push jerk. Record heaviest completed rep for each lift.

Starting weights:

Rx+ =


Rx =


*25 minute max. Record scores in the sections below.

Shoulder Press

Push Press

Push Jerk

Metcon (3 Rounds for reps)

4 minutes of Cindy

2 minute rest

3 minutes of Cindy

2 minute rest

2 minute of Cindy

*Record reps for all three WODs

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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