/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 07/08/2015 | West Littlerock CrossFit 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

West Little Rock CrossFit – CROSSFIT

(No Measure)

10 minute skill workshop-

G2OH movement review:

Snatch

C&J

*Rx will be taking their weights from the hang position during the WOD. Rx+ from ground.

Front Squat

Every 2:30 minutes for 20 minutes (8 sets)

Front Squats

Sets 1-2

5 @ 75% 1-RM

Sets 3-4

3 @ 80% 1-RM

Sets 5-6

2 @ 85% 1-RM

Sets 7-8

2 @ 90% or AHAP

Scale =

Start with moderate load and then build to a heavy set of 2.

*Record heaviest set of 2 that you completed

Metcon (3 Rounds for reps)

2 minute amrap:

2 HSPU on wall OR box

2 G2OH @ 115/75

4 HSPU

4 G2OH @ 115/75

6 HSPU

6 G2OH @ 115/75

Rest 2 minutes, then:

3 minute amrap:

2 Ring/box dips

2 G2OH @ 95/65

4 Ring/box dips

4 G2OH @ 95/65

6 Ring/box dips

6 G2OH @ 95/65

Rest 3 minutes, then:

4 minute amrap

2 Push-ups

2 G2OH @ 75/55

4 Push-ups

4 G2OH @ 75/55

6 HSPU

6 G2OH @ 75/55

*Scale =

Push press @ 70% body weight instead of HSPU