West Little Rock CrossFit – CROSSFIT
(No Measure)
6 Minute AMRAP:
1 bear crawl over length of turf
2 Pull-ups (hardest version you can perform)
3 max height jumps
4 push jerks with PVC pipe
5 HSPU (or progression)
Push Jerk
Every 2:30 minutes for 15 minutes (6 sets)-
Push Jerks
Set 1- 3 @ 55% 1-RM
Set 2- 3 @ 60%
Set 3- 3 @ 65%
Set 4- 3 @ 70%
Set 5- 3 @ 75%
Set 6- 3 @ 75% or as heavy as possible
*Scale =
3 push jerks. Start with moderate weight and build to a heavy set for the day.
Metcon (Time)
For time:
Scale-
21/15/9
Pull-ups
Shoulder press with barbell or DBs (weight that’s challenging to complete for 10 reps)
Rx-
21/15/9
C2B Pull-ups
HSPU
Rx+-
9/6/3
Bar muscle-ups
Strict deficit HSPU (2x45lb plates/1x45lb plate)
Time cap = 12:00
