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

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