09/11/2015

West Little Rock CrossFit – CROSSFIT

Squat Therapy (wall Squats) (No Measure)

PVC-overhead squats: Accumulate 15 reps with a 3-second pause at the bottom. Move Closer to the wall every 3rd repetition.

Slow-Mo Deadlifts (No Measure)

Slow motion deadlifts at a light weight. There will be a 5 second pause at 1) mid shin 2) knee and 3) full extension before reversing the process. Repeat the process 5 times without coming off the bar (instructor will call out when to move to next position).

911 (Time)

-with 90% powerclean 1RM

9 Front Squats

11 Deadlifts

Perform 14 GHD Sit ups or Abmat Sit ups between rounds
7 Rounds For Time

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Have You Met Olivia?

Olivia just won our October committed club! She’ll get valuable 1v1 time with a coach to improve lifts, work on nutrition, get some physical therapy,

Buster Douglas

The date is February 10th, 1990. Mike Tyson is the undisputed heavyweight champion of boxing. He knocked out his last victim, heavyweight Carl “The Truth”

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