07/10/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 2 minutes for 6 minutes:

6 Push-ups

9 Russian KBS

12 Walking lunges (with or without KB)

*Focus on maintaining perfect form!

Bench Press

Every 3 minutes for 21 minutes (7 sets)

Bench Press

Sets 1-2

5 @ 75% 1-RM

Sets 3-4

3 @ 80% 1-RM

Sets 5-6

3 @ 85% or AHAP

Set 7

Max reps @ 70% 1-RM

(Record below)

*Record heaviest set of 3

Scale =

Start with moderate load and then build to a heavy set of 3. Remove 20% from heaviest set to perform final set for max reps.

Bench Press

70% 1-RM OR 20lbs less than heaviest set used above

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

20 KBS

15 Walking lunges with KB in goblet squat hold

Rx+:

American KBS

Rx:

Russian KBS

POPULAR POSTS

So, You’re Stuck.

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

Warning: Intense.

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!