Tuesday, May 13th

 In Workout of the Day

Main – WOD

Metcon (AMRAP – Rounds)

EMOM x 12:
2 Push Press @ 70% 1RM
*Partner up. Partner #1 goes at the top of every minute while partner #2 goes at the 30 second mark. Don’t use clamps to save time on weight change. Reps should be as fast as possible.

Metcon (Weight)

EMOM x 10:
3 Hang Power Clean
*Start with 50% of your 1RM power clean and increase by 5-10lbs each round until you reach ~80% of your 1RM. Stay at 80% of 1RM for the duration of the WOD. Record the weight used on the final set that you were completed (don’t go above 80% of your 1RM power clean).

If you don’t know your 1RM then start with light weight and perform the same sequence with 1 Hang Power Clean EMOM until you find a 1RM.

Cash Out

Accumulate 3 x 20 back extensions on GHD or turf

Rx =
BW on turf

Rx+ =
25/15lb plate on GHD

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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