Weightlifting Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

10:00

2:00 Run/Row/Bike (increasing effort)

2 Rounds for quality

10 Slow Goblet Squats

5 Inch Worms + Push Up

5/5 Glute Bridge

Active Spiderman

15 Sit Ups

into

BB Warm Up

5 Elbow Punches

5 Presses

5 Back Squats

5 Thrusters

Back Squat (5 RM )

Warmup Sets

5 Reps @ 50% (1:00)

4 Reps @ 60% (1:00)

3 Reps @ 70% (1:00)

1 Rep @ 75% (1:30)

1 Rep @ 80% (1:30)

1 Rep @ 85% (1:30)

1 Rep @ 90% (1:30)

3 attempts at 5 RM (2:00)

Build to 5RM. Post heaviest set of 5 as score

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

1 Round of “The Chief” 135/95 (115/85)

50 II Unders

2 Rounds of “The Chief” 135/95 (115/85)

50 II Unders

3 Rounds of “The Chief” 135/95 (115/85)

50 II Unders

“The Chief”

3 Power Cleans

6 Push-ups

9 Air Squats
**Continue to add (1) Round Until time expires.. Score is total # of rounds of Chief plus any additional reps.

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