/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 05/13/2015 | West Littlerock CrossFit

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 5 minutes:

5 plyo clapping push-ups

*Quick and explosive pushes. Try to get as high as possible off the ground each rep.

Scale:

5 Standard push-ups

*As strict and slow as possible

Bench Press

Every 3 minutes for 12 minutes (4 sets)

20 second max rep bench press

Rx:

50% Body weight

Rx+:

50% 1-RM

*Score is the total reps accumulated in 4 sets. Partner up and spot each other. Partner 2 will at the top of the next minute.

Metcon (AMRAP – Rounds and Reps)

EMOM x 15 minutes

#1

5 Front squats

2 S2OH

#2

30 second max calorie row

*Start 15 seconds into the minute and end at the 45 second mark

#3

10 Step-ups

Rx:

135/75

24”/20”

Rx+:

70% C&J 1-RM

30”/24”
Record rounds completed and total calories rowed (for the reps). Stagger starting station as needed