West Little Rock CrossFit – CROSSFIT
(No Measure)
EMOM x 8 minutes:
4 Front squats
4 Push jerks
Rx:
95/65
Push Jerk
Every 2 minutes for 12 minutes (6 sets)-
Push Jerks
Set 1-
5 @ 55% 1-RM
Set 2-
5 @ 60%
Set 3-
5 @ 65%
Set 4-
5 @ 70%
Set 5-
5 @ 75%
Set 6-
5 @ 80% or as heavy as you’re able to go
*Record heaviest set of 5 reps that you completed.
Scale =
5 @ moderately challenging load. Increase slowly each round as needed.
Metcon (Time)
For time-
Rx+:
50 Front squats @ 50% 1-RM
*5 Strict pull-ups every time the bar is dropped.
Rx:
115/75
*5 Kipping pull-ups every time the bar is dropped.
Scale:
45/35
*5 supine ring rows every time the bar is dropped.
