04/22/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

6 minute skill workshop:

Turkish get-ups

https://www.youtube.com/watch?v=GdAXt7YyGe0

Accumulate 3 with each arm

Shoulder Press

Every 2:30 for 15 minutes (6 sets)

Fitness:

Build up to a 5-RM Shoulder Press

*6 sets. Start with moderate weight and build up to a 5-RM.

Performance:

1 RM Shoulder Press

10– 50% 1RM

5– 60% 1RM

3- 70% 1RM

2- 80% 1RM

1- 95% 1RM

1-PR attempt

*2 warm-ups sets of 10 with empty barbell and light weight before starting.

Metcon (Time)

For Time:

21/18/15/12/9/6/3

Rx:

Box jumps/step-ups @ 20”

Knees to chest

Rx+:

Box jump/step overs @ 24”

T2B

Time cap = 15:00

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