7-17-13

 In Workout of the Day

cAT

Hit all three of the following before sunday 7/21/13

A.)  back or front squat 5×7 @75%
B.)  push press 5×4 @ 100% of strict press “Core-tight, butt-tight!”

C.) Power clean: work up to a heavy 3, perform 3×3 at that weight. record weight used.

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.

 7-16-13

 “Nasty Nancy”
5 rounds for time if you aren’t doing strength today, 3 rounds for time if you are doing strength.
400m run
15 OH Squat 95/65  Scaling -> Front squat
15 hang power clean 95/65 Scaling -> Kipping pull up
Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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