10/15/2015

West Little Rock CrossFit – CROSSFIT

5:00 to Accumulate 3:00 total in the handstand.

(free-standing or on wall) move away from wall as you are able to progress to free standing

Every 2:00 x 12

1 Power clean + 1 hang squat clean + 2 push jerks.

start with 50% of your max clean and ad 5-10lbs each round

For quality

100 banded tricep extensions

50 strict press @ 10# / 20#

25 Ext rotation with 2.5/5# plate

DB/KB/Plate

11-27-2023 3:21 pm

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

11-20-2023 10:00 pm

Successful people suck. Because they, too, are terrible at way more stuff than they are good at. I can’t tell you where the extra paper

11-15-2023 4:33 pm

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

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