07/14/2015

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.