Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

:40/:20

Easy Row/Bike

BB Deadlift

Air Squats Banded

Banded Face Pulls

Moderate Row/Bike

BB HP Cleans + FS

Scorpions

Banded Pull Aparts

Faster Row/Bike

Slow Burpees

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (7 Rounds for reps)

On the Minute x 7:

Thrusters

Minute 1: 115/85 (95/65)

Minute 2: 135/95 (115/85)

Minute 3: 155/105 (135/95)

Minute 4: 155/105 (135/95)

Minute 5: 155/105 135/95)

Minute 6: 135/95 (115/85)

Minute 7: 115/85 (95/65)

Within each minute, you’ll complete one single “unbroken” set at the listed weight.

Once the bar hits the ground, you’ll rest until the next minute begins

In other words, there are a total of 7 sets across the EMOM, where you’ll push for MAX reps at each

Choose your weights based on the following recommendations:

1st Barbell: A weight that you could cycle for 21+ reps unbroken when fresh

2nd Barbell: A weight that you could cycle for 15+ reps unbroken when fresh

3rd Barbell: A weight that you could cycle for 9+ reps unbroken when fresh

Record your total reps at each barbell

Your score will be the sum total of all 7 rounds

Metcon (3 Rounds for reps)

“Wise Men”

AMRAP 3:

Max Rounds of “”Macho Man”” 135/95 95/65 3.(115/85)

Rest 3 Minutes

AMRAP 3:

Max Rounds of “”Macho Man”” 155/105 135/95 3.(115/85)

Rest 3 Minutes

AMRAP 3:

Max Rounds of “”Macho Man”” 185/135 155/105 3.(115/85)

1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

The weights will slightly increase with each round (3 stays the same)/

Let’s choose our barbell weights based off the following recommendations:

1st Round: Lighter weight that athletes see themselves being able to complete around 6+ rounds (1 Round Every :30 Seconds)

2nd Round: Moderate weight that athletes see themselves being able to complete around 4+ rounds (1 Round Every :45 Seconds)

3rd Round: Moderately Heavy weight that athletes see themselves being able to complete around 3+ rounds (1 Round Every Minute)

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