Wednesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

3:00 E-Z Row/Bike

into…

3 ROUNDS FOR QUALITY (feel the positions!)

10 Barbell Deadlifts (pause at mid-thigh)

7 Hang Muscle Cleans (open rack further each rep)

5 Front Squats (hold bottom and bounce out of hole slow)

3 Strict Presses (press up hard and push body through bar)

Clean and Jerk (1×1)

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

Workout

(Time)

“California Love”

For TIme

30 *Squat Clean & Jerks

A. 135/95

B. 115/85

C. 95/65

***Athletes must perform 5 burpees after every 5 C&J. Workout ends with 5 burpees .

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling*

*Focus on quads and hips

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