/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 06/10/2015 | West Little Rock CrossFit

West Little Rock CrossFit – CROSSFIT

(No Measure)

6 Minute AMRAP:

1 bear crawl over length of turf

2 Pull-ups (hardest version you can perform)

3 max height jumps

4 push jerks with PVC pipe

5 HSPU (or progression)

Push Jerk

Every 2:30 minutes for 15 minutes (6 sets)-

Push Jerks

Set 1- 3 @ 55% 1-RM

Set 2- 3 @ 60%

Set 3- 3 @ 65%

Set 4- 3 @ 70%

Set 5- 3 @ 75%

Set 6- 3 @ 75% or as heavy as possible

*Scale =

3 push jerks. Start with moderate weight and build to a heavy set for the day.

Metcon (Time)

For time:

Scale-

21/15/9

Pull-ups

Shoulder press with barbell or DBs (weight that’s challenging to complete for 10 reps)

Rx-

21/15/9

C2B Pull-ups

HSPU

Rx+-

9/6/3

Bar muscle-ups

Strict deficit HSPU (2x45lb plates/1x45lb plate)

Time cap = 12:00