12/15/2014

 In Workout of the Day


Main – CROSSFIT

Fitness

Metcon (No Measure)

1) Power clean above knee + front squat: load by feel 7X3 – Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Wall Ball, 20/14

12 Box Jump, 24/20

9 Pull ups

rx+ CTB pull ups

Performance

Metcon (No Measure)

1) Power clean above knee + front squat: load by feel 7X3 – Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull

2) Clean-grip deadlift: 80% x5x6 sets (percentage of estimated 1RM of quality Cean)

3) Split jerk with 2 pauses: 60-70% x2x6 sets – Pause in dip for 2 seconds and pause in head tilt 2 seconds, finding ceiling with eyes

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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