In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(WLRCF) Clean Prep (No Measure)

Using PVC:

10 Front squats -Pause at bottom

10 Press from bottom of front squat

5 Power Cleans from mid-thigh

5 Power Cleans *pull to mid-thigh from the knee

5 Cleans from mid-thigh into full squats

5 Cleans from mid-shin into full squats

-Repeat using an empty barbell
Go slow and feel the bar path as your muscles fire in the correct order while using the PVC. Speed up some and work on having smooth reps with the barbell.

Metcon (2 Rounds for reps)

Work up to a heavy Push Jerk, then

For time:

20 Clean & Jerks 135/95

Rest 5 minutes, then repeat.

Scale = 60% 1RM


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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