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Have faith in your journey. Everything had to happen exactly as it did to get you where you are going next.

Crossfit NWA – CrossFit

Warm-up

Group Skills & Drills

Double Under Skill Work

:20/:20

Single Unders

Backward Singles

:10 R/L Singles + :10L/L Singles

Alternating Legs

2 Singles+1 Dub

1 Single+2 Dubs

Dubs

Into

Skill Work

5 High Hang Snatch High Pulls

5 High Hang Muscle Snatch

5 Above Knee Power Sn

5 Below Knee Power Sn

Power Snatch (7×3)

Every 1:30 build to a moderate-heavy set of 3 reps

Metcon (AMRAP – Rounds and Reps)

AMRAPx10
2-4-6-8-10-12….

Power Snatch

95/65 (75/55)

Between ea set complete 20 II’s (35 Singles)

Score this with the last # completed as rounds plus reps into next round. ex: finished 12 P SN & II’s then 14 P SN & 15 reps. Score is 12 + 29

Metcon (4 Rounds for reps)

FIT
2 Rounds

1:30 Stations :30 rest/plank b/t stations

Station 1

Max Cal Row

Station 2

Max Alt DB Snatch

Station 3

Max II’s/Singles

Station 4

AMRAP

6 Ring Rows + 3 Up Downs

Add rnd 1 and rnd 2 stations together for score same for others

When you realize your why the how is easy.

Crossfit NWA – CrossFit

Warm-up

AMRAPx10

100′ Shuttle Run

10 DB?KB Deadlifts

100′ Shuttle Run

10 DB/KB Hang Power Cleans

100′ Shuttle Run

10 DB/KB Thrusters

100′ Shuttle Run

10 DB/KB Suit Case Good Mornings

20 Sit Ups

Metcon (Calories)

EMOMx16
Min 1 Max Cal

Min 2 12 DB Push Press + 6 Up Downs

Min 3 12 DB Suit Case Lunges + 6 Up Downs

Min 4 Rest

45/35 (35/25)

Metcon (AMRAP – Reps)

FIT
1 Round

4:00 Stations w 1:00 rest b/t stations

Station 1

AMRAPx10

10 Slam Balls

10 Sit Ups

Station 2

EMOM

10 Burpees

Station 3

AMRAP

10 Slam Balls

10 Mtn Climbers

Station 4

EMOM

10 Burpees

Finisher

Cool Down Run/Row

at a slow pace run/row 400 -1600m. Looking for about 10:00 here

You will never change your life until you change something you do daily. The secret of your success if found in you daily routine. C Maxwell

Crossfit NWA – CrossFit

Warm-up

EMOMx8

1- 6/4 cal + Hold bottom of Sq

2- 6/4 cal + Active Bar Hang *Lat act

3. 6/4 cal + Air Squats

4. 6/4 cal + Ring Rows

5. 6/4 cal + Toe Taps on low box

6. 6/4 cal + Jumping Pull Ups

7. 6/4 cal + Low Box Jumps

8. 6/4 Cal + Kip Swings

*Sub cals for 50′ Shuttle Runs

Strength/Skill

Front Squat (EMOMx10 3 reps @ Mod-heavy)

Build first 5 minutes then hold same loads across remaining

Skill Work

5:00

Set up boxes, bars, and bands for workout.

Practice staying tight, hollow, and efficient on the pull ups

Metcon (Time)

Workout
3 RFT of

10 Front Squats

15 Kipping Pull Ups *No Butterfly

20 GS Box Jumps

Time Cap 10:00

135/95 24/20

Adjust as need to go UB on FS and stay moving

Metcon (AMRAP – Reps)

F.I.T.
3 Rounds

1:00 Stations :20 rest b/t station and 1 =:00 rest b/t rnds

Station 1

Max Calories

Stations 2

Max DB Floor Press

Station 3

Max Sit Ups

Station 4

R1 Max DB Curls

R2 Max DB Bent Over Row R/A

R3 Max DB Bent Over Row L/A

With the new day comes new strength and new thoughts. Eleanor Roosevelt

Crossfit NWA – CrossFit

Warm-up

AMRAPx9:00

100′ Shuttle Run

10 KBSDL

50′ Shuttle Run

10 H2H KBS light

50′ lateral shuffle

10 R/A kb press

10 L/A kb press

25′ shuttle run

50′ R/A KB Farmers Carry

50′ L/A KB Farmers Carry

Metcon (Time)

The Grind
50 Burpee Box Step Overs 24/20

75 Russian KBS 70/53 53/35

100 Alternating Lunges

200 II Unders/350 Singles

100 Alternating Lunges

75 Russian KBS

50 Burpee Box Step Overs

Time Cap 30:00

Finisher

1 Round

1:00 L Elbow Side Plank

1:00 R Elbow Side Plank

1:00 KB Plank Touches

1:00 L Elbow Side Plank

1:00 R Elbow Side Plank

Metcon (Time)

F.I.T.
Make it a team workout