/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 06/19/2015 | West Little Rock CrossFit

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 8 minutes:

4 Front squats

4 Push jerks

Rx:

95/65

Push Jerk

Every 2 minutes for 12 minutes (6 sets)-

Push Jerks

Set 1-

5 @ 55% 1-RM

Set 2-

5 @ 60%

Set 3-

5 @ 65%

Set 4-

5 @ 70%

Set 5-

5 @ 75%

Set 6-

5 @ 80% or as heavy as you’re able to go

*Record heaviest set of 5 reps that you completed.

Scale =

5 @ moderately challenging load. Increase slowly each round as needed.

Metcon (Time)

For time-

Rx+:

50 Front squats @ 50% 1-RM

*5 Strict pull-ups every time the bar is dropped.

Rx:

115/75

*5 Kipping pull-ups every time the bar is dropped.

Scale:

45/35

*5 supine ring rows every time the bar is dropped.