10/02/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

There will be NO Evening classes today. We will be leaving the Box at 4:45 to carpool to CF Conway for Barbells for Boobs. Address information will be texted as well as put on our Facebook. See you there!

(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
Row 1000M

10 Iron Cross and Scorpions

Foam roll

*Done before Class warm up

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool-Down (10 minutes of static stretching)

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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