07/17/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

3 minutes of Triple under or Dub practice/drills

https://www.youtube.com/watch?v=VJi2ERqjY-M

3 minutes of wall therapy squats with PVC pipes overhead

Deadlift

Deadlift

EMOM for 5 minutes:

Set 1 – 3 @ 50%

Set 2- 3 @ 55%

Set 3- 3 @ 60%

Set 4- 3 @ 65%

Set 5- 3 @ 70%

Then, every 2 minutes for 10 minutes (5 rounds)

5 @ 75%

*To scale, start with a light weight and slowly build to a moderately challenging set of 5 reps following the same rep and rest scheme.

Metcon (5 Rounds for time)

Every 4 minutes for 20 minutes (5 rounds):

15 OHS

50 Dubs Or 100 alternating singles

Rx:

95/55

Rx+:

115/75

*Record time for each round

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