04/20/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

Skill workshop

PVC man maker mini WOD

4 minute AMRAP:

Max reps

*2-3 people per team. Rotate every 4 reps.

Metcon (Weight)

EMOM x 12 minutes (12 sets):

2 Back squats @ 55% 1RM

OR

2 Back squats @ 60% 3-RM

OR

2 Back squats @ 65% 5-RM

*2 reps should be performed as quickly as possible. Ideally you are performing each rep in <1 second.

Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes (4 rounds)

Rx:

8 Deadlifts (115/75)

8 Hang power cleans

8 S2OH

50 Singles

Rx+:

10 Deadlifts

10 C&J

50 Dubs

50% Push Jerk 1-RM

POPULAR POSTS

Confused by Food, Duped by Parking Garages

I woke up and immediately began thinking about how we become adults, and people stopped asking about our favorite medieval window styles, criminal- I prefer

Adult Hours

Do you hold “Regular Adult Hours?” Yesterday, at a nutrition conference. The speaker told us her client shared some great results after doing her program:

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!

By providing your phone number, you agree to receive text messages from West Little Rock CrossFit