/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 07/01/2015 | West Littlerock CrossFit

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 90 seconds for 6 minutes (4 rounds):

6 Push-ups (slow, full ROM)

9 Thrusters with PVC pipe

12 Alternating walking lunges

Bench Press

Every 2 minutes for 16 minutes (8 rounds)

Sets 1-3

4 Bench Press @ 75% 1-RM

Sets 4-6

3 Bench Press @ 80% 1-RM

Sets 7-8

2 Bench Press @ 85% 1-RM or AHAP

Scale:

Start with moderate weight and build up to a heavy set of 2 for the day.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP-

Rx+:

10 Thrusters @ 75/55

15 Overhead alternating lunges

Rx:

10 Thrusters @ 75/55

15 Front rack alternating lunges

Scale:

10 Thrusters @ 45/35

15 Alternating lunges without weight