Wednesday, June 4th

 In Workout of the Day

Main – WOD

(No Measure)

EMOM x 12:

Rx =
2 Push Press @ 65% 1RM (From the rack)

Rx+ =
50% 1RM + 25% BR (From the rack)

*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 (<1 second per rep)

Snatching Fire (Time)

3 RFT:
250m Row
25/20/15 Hang Snatch
Rx =
Power snatch

Rx+ =
Squat snatch

Time Cap = 12:00

*2 heats as needed

Cash Out

Accumulate 60 seconds at the top of the ring dip and at the bottom of the ring dip (2 minutes total)

Rx+ =
90 seconds at each position (3 minutes total)

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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