06/15/2015

West Little Rock CrossFit – CROSSFIT

8 Minute AMRAP (slow):

100m Run

7 Push-ups

6 Hang power clean with empty barbell

5 Push jerks with empty barbell

Every 2 minutes for 12 minutes (6 sets)-

Bench Press

Set 1-

3 @ 55% 1-RM

Set 2-

3 @ 60%

Set 3-

3 @ 65%

Set 4-

3 @ 70%

Set 5-

3 @ 75%

Set 6-

Max reps @ 80% 1-RM

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Scale=

Power clean @ 115/75

S2OH

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