07/22/2015

West Little Rock CrossFit – CROSSFIT

Muscle-ups

*Scale =

Accumulate 10 muscle-up progressions

Bench Press

Set 1 – 65% x 6

Set 2 – 70% x 5

Set 3 – 75% x 4

Set 4 – 80% x 3

Set 5 – 85% x 2

Set 6 – 75% x max reps

*Scale =

Start with moderate load and follow the same rep scheme to build up to a heavy set of 2 in the 5th set. Then, for the last set of max reps use the same load used in your third set and record that weight in the comments below your score.

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 minute amrap-

Rx+:

10 Dubs

5 Wallballs

1 Muscle-ups

20 Dubs

10 Wallballs

2 Muscle-ups

30 Dubs

15 Wallballs

3 Muscle-ups

Etc..

Rx:

5/10/15/20… supine ring rows

20/40/60/80…. single unders

*1 person works while the other person rests. Switch as needed.

POPULAR POSTS

I Am So F*cking Proud Of You.

“But, why? I’ve Failed.” you say. Yes. Exactly because you’ve failed. Look, champions don’t impress me when they win; that’s just what they do. Runners

Hippie Jeff Sh*t

The world is a giant mirror. It reflects how we feel.  If we aren’t seeing favorable things in the world reflected back to us, then

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!