West Little Rock CrossFit – CROSSFIT
5 minute amrap (aim for 3 rounds):
5 Wall therapy squats (Slow)
10 OHS with PVC/empty barbell
45 second hold in bottom of goblet squat
Every 2 minutes for 15 minutes (10 sets)
1 Rep @ 90%-100% 1-RM
*Take 4-5 sets of 2-3 reps to warm-up to working set weight. Start at 90% 1-RM and, if desired, increase the load slowly throughout the workout. Record the heaviest single completed.
Start with moderate load and build to a heavy single. Record heaviest set.
Every 30 seconds for 15 minutes (30 sets):
1 Hang power snatch
*Start with light weight. Increase by 5-10lbs every time you’ve successfully hit the lift for 3 consecutive rounds. Record heaviest set completed.
1 Hang squat snatch
*Start with 50% 1-RM. Increase by 5-10lbs every time you’ve successfully hit the lift for 3 consecutive rounds. Record heaviest set completed.