11/13/2014

 In Workout of the Day


Main – 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

Fitness

Metcon (No Measure)

Every 3 min for 7 rounds

5 Hang power cleans @ .65

7 burpees

Performance

Metcon (No Measure)

Every 3 min for 7 rounds

5 Hang power cleans @ 155/95

7 burpees to target

Cool Down

10:00 of static stretching.

Hamstrings

Quads

Calves

Piriformis

Groin

Chest

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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