In Workout of the Day

West Little Rock CrossFit – CROSSFIT


Rope climb Progressions.

From laying to standing-2 reps

The Foot clamp

Rope ascents.

If you can complete a rope ascent, do it in the workout. if not, use 2 reps of lying to standing

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon (Time)

6 rounds for time

3 snatches 155/105

2 rounds of cindy

1 rope climb

rx= 80% 1rm snatch


Cool-Down (10 minutes of static stretching)

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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