West Little Rock CrossFit – CROSSFIT
(No Measure)
EMOM x 5 minutes
5 Hollow rocks on back
5 Push-ups
5 Hollow rocks on stomach
Then…
EMOM x 5 minutes
5 Open-closed shoulders
2 Pull-ups
*Pull as high as possible during the 2 pull-ups
Metcon (Weight)
EMOM x 8 minutes
1 Partial deadlift to mid shin
1 Partial deadlift to high hang
1 Deadlift (Full ROM)
1 Power clean (no pause)
*2 second hold at each position. Bar returns to the ground between each rep.
Rx:
Start light and build to heavy set
Rx+:
70% Power clean 1-RM
*Record weight used
Metcon (AMRAP – Reps)
Every 90 seconds for 15 minutes (10 rounds):
Rx+:
Odd rounds-
1 set max rep body weight bench press (75% for women)
Even rounds-
1 set max rep C2B pull-ups
Rx:
Even rounds-
50% body weight bench press
Odd rounds-
Regular pull-ups OR strict progression (from the knees or with heels on box)
*Record total reps combined for all 10 rounds
