In Workout of the Day


Stay BEHIND the bar in the hang power snatch.

Hit the following before Sunday 8-18-13

High-Bar Back Squats 5X7 @ 70%

Power Clean and Jerk 5-4-3-2-1

(5) 1 minute amraps of: HSPU or Push press at 120% of strict max // 1 minute rest between amraps


5 Deadlifts @ 245/155

10 push ups

20 dubs

Then rest 3 minutes


Run 200m

Lunge 40 steps

2 rounds

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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