12/17/2014

 In Workout of the Day


Main – CROSSFIT

Fitness

Back Squat

Metcon (Time)

Rx

21-15-9-15-21

Front squats 95/55

Dubs

Rx+

21-15-9-15-21

OH squats 95/55

Row for calories

Performance

Metcon (No Measure)

1) Back Squat w/ Pause:

70% x2x6sets

**First rep is each set has 3 second pause in bottom

2) Snatch Balance w/ 3second Pause in Bottom: 3, 3, 3, 2, 2, 1

3) Snatch w/ 3second Lift-Off: 12 reps total

reps

@ 75%

**Emphasizing leg drive and controlled bar path during the initial pull to above the

knee**

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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