05/20/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 8 minutes (8 stations total)

Station A

45 seconds rowing

Stations B

45 seconds hold in bottom of goblet squat

Station C

45 second tricep smash on barbell (Right arm)

Station D

45 seconds tricep smash on barbell (Left arm)

*You may start at any station, so long as you hit each station twice total.

Front Squat

Warm-up-

Every 90 seconds for 6 minutes (4 rounds):

5 Front squat

*Build to moderate weight

Then

Every 2:30 for 15 minutes (6 Rounds)

Front Squat

Rx+:

Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 70%

Set 3 – 3 reps @ 75%

Set 4 – 2 reps @ 80%

Set 5 – 1 rep @ 85%

Set 6 – 1 rep @ 90%

Record your 90%.

Rx:

5 Front squats

*Increase weight each round as tolerated. Record your heaviest set of 5

Metcon (Distance)

2v2 (can be 1v1 or 1v2, etc.)

Rower set at 16 x 1 minute intervals. Rotation as follows:

Athlete A1

Athlete B1

Athlete A2

Athlete B2

1 rower between 2 teams. Each person will complete 4 rounds of 1 minute max calorie rows. Rowers will be set to pause after each 1 minute interval to allow athletes to transition on/off rower. Record total distance accumulated for your team for all 4 rounds.

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