05/06/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

5 minute skill workshop:

Turkish get ups

Push Press

Every 2:30 for 17:30 minutes (7 sets)

Rx:

Build up to a 5-RM Push Press

*Build over 7 sets.

Rx+:

1 RM Push Press

1) 10 @ 50% 1RM

2) 5 @ 65% 1RM

3) 3 @ 75% 1RM

4) 2 @ 85% 1RM

5) 1 @ 90% 1RM

6) 1 @ 95% 1-RM

7) PR attempt

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

Metcon (AMRAP – Rounds)

EMOM x 14 minutes

Rx:

Odd-

1 TGU with each arm @ 26/13

Even-

10 alternating pistols to medball

Rx+:

Odd-

6 alternating pistols

Even-

1 TGU with each arm @ 53/35

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