06/23/20215

West Little Rock CrossFit – CROSSFIT

(No Measure)

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

Front Squat

Every 2 minutes for 15 minutes (10 sets)

Front Squats

Rx:

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.

Scale =

Start with moderate load and build to a heavy single. Record heaviest set.

Hang Snatch

Every 30 seconds for 15 minutes (30 sets):

Rx:

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.

Rx+:

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.

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