08/07/2015

West Little Rock CrossFit – CROSSFIT

Warm-up

chosen by coach

Clean and Jerk (10-5-3-2-2-1-1-1)

Power Clean & Split Jerk

20:00 to Work up to a heavy single

Deadlift Train (3-reppin)

Form groups of no more than 5 people and have all people perform 3 lifts starting @ 135 with one bar. After all people in the group have completed the weight, go up by 20lbs and repeat until you cannot perform any more reps. **record the last successful 3-rep
RX= 135/105

RX+ 185/155

Cool Down

Foam roll and static stretch for 10:00

POPULAR POSTS

Some Bullshit.

After twelve years of owning a business, I have a confession to make. This sign hung to the right of my front door for years.

Get Pissed.

You need to get frustrated.  You NEED to feel like you have no clue what you’re doing and not run away from those moments. Something

There are no Silver Bullets.

There are no Silver Bullets. Only Golden BBS. What I mean is that people hire trainers because they want their problems solved. They want a

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!