/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 05/22/2015 | West Little Rock CrossFit

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 5 minutes

5 Hollow rocks on back

5 Push-ups

5 Hollow rocks on stomach

Then…

EMOM x 5 minutes

5 Open-closed shoulders

2 Pull-ups

*Pull as high as possible during the 2 pull-ups

Metcon (Weight)

EMOM x 8 minutes

1 Partial deadlift to mid shin

1 Partial deadlift to high hang

1 Deadlift (Full ROM)

1 Power clean (no pause)

*2 second hold at each position. Bar returns to the ground between each rep.

Rx:

Start light and build to heavy set

Rx+:

70% Power clean 1-RM

*Record weight used

Metcon (AMRAP – Reps)

Every 90 seconds for 15 minutes (10 rounds):

Rx+:

Odd rounds-

1 set max rep body weight bench press (75% for women)

Even rounds-

1 set max rep C2B pull-ups

Rx:

Even rounds-

50% body weight bench press

Odd rounds-

Regular pull-ups OR strict progression (from the knees or with heels on box)

*Record total reps combined for all 10 rounds