Tuesday, March 4th

 In Workout of the Day

Main – WOD

Shoulder Press

Spend 10 minutes working up to 80% of your 1RM Shoulder Press. Then…

1 set max rep shoulder press. Rest 1 minute, then…

1 set max rep push press with same weight. Rest 1 minute, then…

1 set max rep push jerks using the same weight.

Record the reps and the weight used under each corresponding movement section on Wodify.

Push Press

Push Jerk

Deadpool (Time)

3 RFT:
300m Run
15 KBS
10 DL
Rx =

Rx+ =

Time Cap = 10:00

*Groups of 4 at a time so as to allow sharing of deadlift. Second group will start at minute 1, group 3 will start at minute 2, etc as needed. 2 heats may also be used if needed.

Cool Down

100 Double Unders OR 5 minutes working on double unders.

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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