Friday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

DOUBLE REVERSE TABATA (8 Sets, :40 on / :20 off)

Movement 1 – Bike for Cals

Movement 2 – AMRAP in :40 of 2 Burpees + 2 Wall Balls (30/20)

*Complete 8 Sets of Movement 1 followed by 8 Sets of Movement 2. No additional rest b/t sets.
Score is the combined number of calories + total rounds of the AMRAP, each round counts as 1.

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Shoulder & Hip Prep for Snatch / OHS

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

:20 Singles → Fast Singles → Double Unders

10 Groiners

10 Jumping Squats

20 Marching Plank

2 ROUNDS*

5 Inch Worms

5 Behind the Neck Snatch Press

5 Sots press

5 OHS

10 Alt Cossack Squat (back rack optional)

5 Hang Muscle Snatch

*First round with PVC / Second round with barbell.

Strength

Metcon (5 Rounds for weight)

E2MOM x 10 MINUTES

1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”*

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

50 Strict HSPU

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