04/30/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

5 minute skill workshop:

Bar muscle-ups https://www.youtube.com/watch?v=N88UbPxNXEw

Then..

EMOM x 5 minutes

Rx:

Accumulate 1-3 bar muscle-ups

Scale:

5 jumping kipping pull-ups

Metcon (Weight)

EMOM x 8 minutes

Rx:

1 hanging muscle snatch

1 hanging power snatch

2 OHS

Rx+:

1 Muscle snatch

1 Power snatch

1 Muscle snatch

1 Full snatch

*Start with empty barbell and slowly build to a max complex for the day

Metcon (AMRAP – Rounds)

Every 90 seconds for 15 minutes (10 rounds)

Rx:

10 Wallballs

30 Singles

Rx+:

15 Wallballs

30 Dubs

*Score is the number of rounds (out of 10 possible) you complete. If you can’t finish a round within the 90 seconds then finish it on the next round and then rest until the following round begins to hop back in the WOD.

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