Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

9:00 (:30/:10)

Row/Bike

Lunge + Twist

BB Good Mornings

Row/Bike

Leg Swings

OH Plate Circles

Row/Bike

Arm Crosses

PVC/Band Lunge + Pass

Extended Warm Up

BB/PVC

5 Sn Grip Deadlifts

Hang Power Snatch

OHS

Sotts Press

3 Position Snatch

Snatch

Building

Set 1 (On the 0:00): 5 reps @60%

Set 2 (On the 2:00): 3 reps 70%

Set 3 (On the 4:00): 3 reps @78%

Set 4 (On the 6:00): 2 reps@85%

Set 5 (On the 8:00): 1 rep@ 90%

Set 6 (On the 9:00): 1 rep@93%

Set 7 (On the 10:00): 1 rep@95%

Set 8 (On the 11:00): 1 rep@97%

Set 9 (On the 12:00): 1 rep@100%

Set 10 (On the 13:00): 1 rep@ NEW 1 RM

Set 11 (On the 14:00):1 rep @ NEW 1 RM

POWER/SPLIT/SQUAT

Metcon (AMRAP – Reps)

“Red Rose”

On the 3:00 x4

25 Double Unders

3/2 Bar Muscle-ups

Max Squat Snatch 135/95 (115/85 95/65).

Rest 1:00 b/t rnds
Score is total number of snatches at the end

Sub s

Chest 2 Bar PU 1:1

Squat Clean

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