05/27/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 2 minutes for 8 minutes (4 rounds):

5 Max height tuck jumps

10 Air squats (Slow)

15 Overhead walking lunges @ 25lbs/10lbs

Metcon (Weight)

EMOM x 10 minutes:

1 Snatch grip deadlift

1 Snatch grip high pull

1 Muscle snatch

1 Power snatch

*Start light and build to a heavy set for the day

Rx:

After the snatch grip deadlift, all movements performed from the high hang

Rx+:

Weight taken from the ground.

Metcon (AMRAP – Reps)

Partner WOD

In 12 minutes

80 Deadlifts

60 Front rack lunges

40 Lateral burpees over partner

*Max S2OH with remaining time.

Rx:

95/65

Rx+:

135/85

Max HSPU with remaining time

*1 person works at a time. Alternate as needed. Score is the total reps accumulated.

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