07/08/2015

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

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