12/10/2014

 In Workout of the Day


Main – CROSSFIT

Fitness

Metcon (No Measure)

1) 5X max reps Strict pull ups (may scale to band assisted) sets should be over (8+ for Bodyweight) (12+ for banded)

Rest @ :90

Only record your first round.

rx-no assistance

Pull-ups

Metcon (Time)

21-15-9

Front squats @ 50%

OTB burpees

Performance

Metcon (No Measure)

1) Hip power snatch + OHS: load by feel x3x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

2) Todays Met-con

3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent: 85% x5, 90% x5, 95% x5x3 sets (percentage is of full snatch 1RM) – Reinforcing the knee position and vertical shins from Monday, #4

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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