/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 07/13/2015 | West Littlerock CrossFit

West Little Rock CrossFit – CROSSFIT

(No Measure)

Burgener warm-up

Back Squat

Back Squat

EMOM for 5 minutes:

Set 1 – 3 @ 50%

Set 2- 3 @ 55%

Set 3- 3 @ 60%

Set 4- 3 @ 65%

Set 5- 3 @ 70%

Then, every 2 minutes for 10 minutes (5 rounds)

5 @ 75%

*To scale, start with a light weight and slowly build to a moderately challenging set of 5 reps following the same rep and rest scheme.

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Rx:

75 Snatches @ 75/55

*Weight taken from the ground

Scale:

75 Hang snatches or Hang C&J from the high hang

*Scale weight as needed.

Time cap = 15:00