Thursday, April 24th

 In Workout of the Day

Main – WOD

Pressing Complex with Empty Barbell (No Measure)

Complete 3 rounds with empty barbell:
5 Shoulder Press
5 Push Press
5 Push Jerk

Push Jerk (10, 5, 3, 2, 1, 1 )

>90 seconds rest between attempts

Deviled Legs (AMRAP – Rounds and Reps)

12 Min AMRAP:
10 DL
20 Box Jumps/Step-ups
30 Dubs (Or 5 Dub attempts).
Rx =
185/135
24”/20”

Rx+ =
225/155

*2-4 person teams. 1 person works, 1 person holds resistance band overhead (Rx= Blue, Rx+= Green). For teams of more than 2 people everyone else will rest while the other 2 work.

Cash Out

Accumulate 60 seconds of each of the following:

Left side plank
Front plank
Right side plank

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.
Recent Posts