Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

30 Seconds at each

Single Unders

Down Dog

Slow Air Squats

Squat Hold (Active Below Parallel)

Single Unders (Right Leg)

Up Dog

Split Squats (Right Leg Forward)

Hip Mobility (Right Leg)

Single Unders (Left Leg)

Push-up to Down Dog

Split Squats (Left Leg Forward)

Hip Mobility (Left Leg)

Extended Warm Up

Back Squat prep

**Warmup Sets

6 Reps @ 52% of 5RM

5 Reps @ 57% of 5RM

4 Reps @ 62% of 5RM

3 Reps @ 67% of 5RM

2 Reps @ 72% of 5RM

Back Squat (9-7-5-3-1-1-1-1-1-1-1)

Back Squat

Set #1 (On the 0:00) – 9 Reps @ 76%

Set #2 (On the 2:00)- 7 Reps @ 83%

Set #3 (On the 4:00) – 5 Reps @ 90%

Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%

Set #6 (On the 9:00) – 1 Rep @ 102%

Set #7 (On the 10:00) – 1 Rep @ 104%

Set #8 (On the 11:00) – 1 Rep @ 104%

Set #9 (On the 12:00) – 1 Rep @ 104%

Set #10 (On the 13:00) – 1 Rep @ 104%

Set #11 (On the 14:00) – 1 Rep @ 104%

Percentages Based On 5RM Back Squat

Sets 1-4 Completed “On the 2:00”

Sets 5-11 Completed “On the 1:00”

Metcon (AMRAP – Rounds and Reps)

“Underrated”

AMRAP 10

20 Double Unders

1 Hang Squat Clean 135/95 (115/85)

20 Double Unders

2 Hang Squat Cleans

20 Double Unders

3 Hang Squat Cleans

……

Climb By 1 Rep Each Round

RX+155/105

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