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Crossfit NWA – CrossFit

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Warm-up

AMRAPx5

2 Burpees or Up Downs

4 Slam Balls or Ring Rows

*6 Air Squats *1/2 way thru go to jumping air squats

into

Burgener WU

into

Teaching Component

4/2 Hang Muscle Snatch

4/2 P Sn @ launch

8 BTN Push Press

8 OHS

4/2 Squat Snatch @launch

4/2 Squat Snatch Below knee

4/2 Snatch

Snatch (15×1)

Min 1-4 Muscle Snatch

Min 5-8 Power Snatch

Min 9-15 Snatch P/S/S

Build to heavy as possible. Feel free to sit a round or 2 out as the load gets heavy

Metcon (Time)

For Time complete
10, 9, 8, 7, …1

Hang Power Snatch 95/65

*5/3 Strict Pull Ups then 50m shuttle run

15:00 Hard Cap

Metcon (AMRAP – Rounds and Reps)

FIT
2 rnds

3:00 stations :30 rest b/t stations 1:00 rest b/y rnds

Station 1

1:00 plank hold into..

AMRAP

5 Air Squats

5 Ups Downs

Station 2

1:00 Bottom Sq hold into

AMRAP

10 lunges

10 BB Hang Power Snatch 45/35

Statikon 3

1:00 Hollow Holds into

AMRAP

15 Sit Ups

10 Push Press 45/35

Station 4

1:00 Superman hold into

AMRAP

20 Single Unders

10 Push Ups

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