Monday, July 28th

 In Workout of the Day

Main – WOD

(No Measure)

Spend 15 minutes drilling pull-up progressions;
Open-closed shoulders
+Pulling down on bar
+Push away from bar at the top
Full Movement

5 x 5 Kipping Pull-ups

WLRCF “Randy” (Time)

For Time:
75 Power Snatches
Rx =
From the high hang
40% Snatch 1RM (Empty barbell with wooden plates if 40% is less than 45#/35#)

Rx+ =
From the ground

Time Cap = 10:00

*If you do not know your 1RM then perform the following:

EMOM x 10 –
5 Hi-hang power snatches starting with an empty barbell and add no more than 20#/10# each round until you can no longer go unbroken.

Cash Out

Accumulate 2 minutes in the top position (elbows locked out) of the HSPU. As best you can try having only your feet touching the wall

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.
Recent Posts