04/14/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 6 minutes:

1 shrug

1 clean high pull

1 muscle clean

1 power clean

*Use weight that you will be starting with in the WOD.

Metcon (Weight)

EMOM x 20 minutes-

1 Hang Clean (power or squat)

Rx-

Start with empty barbell and add 10lbs/ 5llbs every round

Rx+

Start with 115/75 and add 10lbs/5lbs every round

*If you reach failure, remove 20% of your load on the next set and continue. Record the heaviest load you successfully lifted.

POPULAR POSTS

So, You’re Stuck.

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

Warning: Intense.

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!