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Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minutes Easy Bike/Row

3 Minutes of Warmup Complex

2 Minutes Moderate Bike/Row

2 Minutes of Warmup Complex

1 Minute Faster Bike/Row

1 Minute of Warmup Complex

Warmup Complex:

3 reps each

Deadlifts

Hang Power Clean

Front Squat

Push Press

R1 Empty BB

R2 Light

R3 Light/Moderate

Metcon (AMRAP – Rounds and Reps)

Beast Builder Benchmark

AMRAP 3 minutes

rest 3 minutes

AMRAP 3 minutes

3 “Macho Man” Complexes (115/85)

3 “Macho Man” Complexes (135/95)

3 “Macho Man” Complexes (155/105)

3 “Macho Man” Complexes (185/125)

3 “Macho Man” Complexes (205/145)

Max “Macho Man” Complexes (225/155)

1 Round of “Macho Man” is:

3 Power Cleans

3 Front Squats

3 Push Jerks
The format of this piece is: 3 Minutes On – 3 Minutes Off – 3 Minutes On

You’ll work as far as you can in the first three minutes, noting where you left off

After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work

For Example: If you finished the 2nd round of “Macho Man” at the (155/105) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at that weight when work resumes

You can even pick up in the middle of a round, it doesn’t have to be a fully completed round

“Macho Man” sets do not have to be completed unbroken

You can change weights as you go or have multiple barbells set-up beforehand — whatever is most convenient

The weight selection should feel as follows:

Bars 1-2: Light

Bars 3-4: Moderate

Bars 5-6: Heavier

You final score is total completed rounds and reps of “Macho Man”

If you reach the 6th and final barbell, you’ll complete as many round as possible at that weight until time runs out

Metcon (Time)

“Arm & Hammer”

For Time:

Buy-In: 15 Clusters 135/95 (115/85)

3 Rounds:

21/15 Calories

10 HSPU (DB Push Press)

Buy Out 15 Clusters 135/95 (115/85)

Time Cap 17:00

RX+ Strict HSPU

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