West Little Rock CrossFit – CROSSFIT
(No Measure)
5 minute amrap:
1 KBS
1 Medball clean
2 KBS
2 Medball clean
Etc..
*50% intensity
Metcon (Weight)
Every 2:30 minutes, for 15 minutes (6 sets):
2 shoulder presses
2 push presses
2 push jerks
*Record heaviest set completed
Rx:
Start with light weight and slowly build to heavy set
Rx+:
Start with 60% of your shoulder press 1-RM and slowly build over the course of the 6 sets.
Metcon (AMRAP – Rounds and Reps)
Partner WOD
15 minute amrap-
5 Deadlifts
5 Hang power cleans
5 Front squats
*1 person works and 1 person rests. Switch as needed.
Rx:
115/75
Rx+:
Start with 95lbs/65lbs and increase by 10/5lbs each round.
*Don’t attempt Rx+ unless one partner has a power clean 1-RM that’s at least 225lbs/115lbs.
