04/29/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

Skill workshop:

T2B drills

https://www.youtube.com/watch?v=5rXq7MO9SsI&spfreload=10

Then..

EMOM x 5 minutes-

5 T2B at hardest version possible

Deadlift

Every 2:30 for 15 minutes (6 sets)

Rx:

5 Deadlifts (build up to a heavy set of 5)

*Start with moderate weight and build up to a 5-RM. Record results in the section below.

Rx+:

1 RM Deadlift

1) 10 @ 55% 1RM

2) 5 @ 65% 1RM

3) 3 @ 75% 1RM

4) 2 @ 85% 1RM

5) 1 @ 95% 1RM

6) 1 @ PR attempt

*2 warm-ups sets; 5 reps @ 40% and 50%

Deadlift

Metcon (AMRAP – Reps)

EMOM x 12 minutes

Rx:

Minute #1 –

30 Second max rep burpees

Minute #2 –

30 Second max rep supine toes to rig

Minute #3 –

30 Second max rep sit-ups

Rx+:

Minute #1 –

30 Second max rep burpees to 6″ target

Minute #2 –

30 Second max rep T2B

Minute #3 –

30 Second max rep stick sit ups (https://www.youtube.com/watch?v=ddMbLgrIrDs)

*Score is the total reps you complete in 12 reps.

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