07/22/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

Muscle-ups

*Scale =

Accumulate 10 muscle-up progressions

Bench Press

Set 1 – 65% x 6

Set 2 – 70% x 5

Set 3 – 75% x 4

Set 4 – 80% x 3

Set 5 – 85% x 2

Set 6 – 75% x max reps

*Scale =

Start with moderate load and follow the same rep scheme to build up to a heavy set of 2 in the 5th set. Then, for the last set of max reps use the same load used in your third set and record that weight in the comments below your score.

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 minute amrap-

Rx+:

10 Dubs

5 Wallballs

1 Muscle-ups

20 Dubs

10 Wallballs

2 Muscle-ups

30 Dubs

15 Wallballs

3 Muscle-ups

Etc..

Rx:

5/10/15/20… supine ring rows

20/40/60/80…. single unders

*1 person works while the other person rests. Switch as needed.

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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