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

07/31/2015

West Little Rock CrossFit – CROSSFIT (No Measure) Bracing sequence https://www.youtube.com/watch?v=tpqbKHBuN6k Overhead Squat Every 3 minutes for 18 minutes (6 sets): Overhead squat x 3 reps Start with ~55% of your 1-RM then build up to heavy set of 3 for...

07/30/2015

West Little Rock CrossFit – CROSSFIT (No Measure) Rowing drills and mechanics review https://www.youtube.com/watch?v=grxVHi5LpRo 1 minute max calorie row (Calories) 1 minute max calorie row Metcon (Time) In 2-3 person teams. Rx+: 800 Meter Run (teams runs...

07/29/2015

West Little Rock CrossFit – CROSSFIT Strict HSPU 1 set max rep strict HSPU1 set max rep strict HSPU (if you add Ab mats to shorten distance note how many you use in the comments) OR Accumulate 1 minute handstand hold against wall (spotter under shoulder if...

07/28/2015

West Little Rock CrossFit – CROSSFIT Metcon (No Measure) EMOM x 14 minutes Odd rounds- 2-3 Muscle-ups (Or 5 Supine ring rows + 5 second hold in bottom of ring dip after last rep) Even rounds- 2 hang power snatch + 3 OHS (choose the weight) Metcon (AMRAP –...

07/27/2015

West Little Rock CrossFit – CROSSFIT Front Squat Every 3 minutes for 18 minutes (6 sets): Front squat x 3 reps Start with ~60% of your 1-RM then build up to heavy set of 3 for the day *Front rack or hip distraction mobility between sets. Marco (Time) 3...