West Little Rock CrossFit – CROSSFIT
(No Measure)
10 minute skill workshop-
G2OH movement review:
Snatch
C&J
*Rx will be taking their weights from the hang position during the WOD. Rx+ from ground.
Front Squat
Every 2:30 minutes for 20 minutes (8 sets)
Front Squats
Sets 1-2
5 @ 75% 1-RM
Sets 3-4
3 @ 80% 1-RM
Sets 5-6
2 @ 85% 1-RM
Sets 7-8
2 @ 90% or AHAP
Scale =
Start with moderate load and then build to a heavy set of 2.
*Record heaviest set of 2 that you completed
Metcon (3 Rounds for reps)
2 minute amrap:
2 HSPU on wall OR box
2 G2OH @ 115/75
4 HSPU
4 G2OH @ 115/75
6 HSPU
6 G2OH @ 115/75
Rest 2 minutes, then:
3 minute amrap:
2 Ring/box dips
2 G2OH @ 95/65
4 Ring/box dips
4 G2OH @ 95/65
6 Ring/box dips
6 G2OH @ 95/65
Rest 3 minutes, then:
4 minute amrap
2 Push-ups
2 G2OH @ 75/55
4 Push-ups
4 G2OH @ 75/55
6 HSPU
6 G2OH @ 75/55
*Scale =
Push press @ 70% body weight instead of HSPU
