Life is 10% what happens to you and 90% how you react to it. – Charles R. Swindoll

Announcements

2019 weekly schedule
MTW – 530,630,830,11,12,330,430,530,630
Thurs – 530,830,11,12,430,530,6:30
Fri- 530,630,830,11,12,330,430,530
Sat 7,9,10,11

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/S&D

Core, Lunge + Pass

light DB/plate Lateral Raises, push up

BB

Good Mornings, Bent Over Rows

Snatch, Clean, S2OH

Mobility

Hips, shoulders, ankels

Back Squat (10-2-10-2-10-2-10)

Every 90 seconds rotate between %’s

10@ 50-60%

5@ 80-90%

Back Squat

Metcon (AMRAP – Rounds and Reps)

AMRAPx12
1 Squat Snatch

3 C&J *grace style

30 II Unders

M 155

W 105

Scale loads as needed

FX

1 Power Snatch +1 OHS

3 C&J

25 II’s or 40 Singles

Metcon (Time)

FIT 1
every 90 seconds for 6 rnds complete

10 Back Squats 45/35

10/8 Calories

Scale reps back as needed. looking for 20-30 seconds of rest per round. This gets spicy. Post slowest rnd as score.

Metcon (AMRAP – Rounds and Reps)

FIT 2
AMRAPx12

5 DB Power Snatch + 5 DBOH Lunges 35/25

5 RKBS 1pood

35 Singles

Share