Wednesday

Crossfit NWA – CrossFit

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Warm-up (No Measure)

(8:00)

2:00

Run/Row/Bike

2 Rnds of

10 Lunge + PVC Pass

10 PVC OHS

10 PVC V Ups

10 PVC Superman Holds

Skill

Burgener WU + STE

Snatch Complex

Beast Builder

On the 2:00 x 5 Sets:

6 Snatch Grip Deadlifts

3 Hang Power Snatches

6 Overhead Squats

3 Squat Snatch

Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy Set

Metcon (AMRAP – Reps)

CFG Open 13.1

AMRAPx17

40 Burpees

30 Power Snatch 75/45

30 Burpees

30 Power Snatch 135/75

20 Burpees

30 Power Snatches 165/100

10 burpees

AMRAP Power Snatches 210/120

**Modified

75/45

95/65

115/85

Max 135/95

Masters 55+

40 Burpees

30 Power Snatch 45/35

30 Burpees

30 Power Snatch 75/55

20 Burpees

30 Power Snatch 100/75

10 Burpees

AMRAP Power Snatch 120/90

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