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

10/28/15

West Little Rock CrossFit – CROSSFIT   Metcon (No Measure) 3 Rounds Strict unbroken HSPU x 4-6 reps Rest 90 seconds *Increase difficulty by performing deficit HSPU until it’s challenging to complete 4-6 reps. Then: For time: 21 OHS @ 95/65 75 Dubs 15 OHS @...

10-27-2015

West Little Rock CrossFit – CROSSFIT Metcon (No Measure) In 15 minutes- Establish a 12-RM Deadlift with good mechanics *3 attempts max. 5 minute rest between attempts. If your back starts to round you’re done with the set. Then: Partner WOD In 15 minutes- 400m...

10/26/15

West Little Rock CrossFit – CROSSFIT Metcon (No Measure) 3 Rounds- 4-6 Weighted ring dips / box dips Max rep unbroken Strict Pull-ups / Ring Rows Rest 90 seconds between each round *Increase load for weighted dips on the following set if you are able to get more...

10/23/2015

West Little Rock CrossFit – CROSSFIT Metcon (No Measure) EMOM x 10 minutes: Odd- 10 Weighted lunges Even- 5 Weighted dips For time: 20 C2B Pull-ups 4 Calorie row 16 C2B pull-ups 8 Calorie row 12 C2B pull-ups 12 Calorie row 8 C2B pull-ups 16 Calorie row 4 C2B...

10/22/2015

West Little Rock CrossFit – CROSSFIT Metcon (No Measure) Foundational Drills: Med Ball Clean. Spend 10:00 going over the Level-1 course progressions for the Medicine Ball Cleans. Then… Medicine Ball Relay Game Then 20 minutes to establish a 1-RM hang squat...

10/21/2015

West Little Rock CrossFit – CROSSFIT Please post Results to the WhiteBoard Metcon (No Measure) every 3 minutes for 12 minutes: 8 Weighted step ups @ 2 KBs/DBs (24”/20”) 5-10 Strict T2B *Start with light weight for the round and increase as tolerated each round....