Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

(8:00)

Bike /Row

2:00 increasing effort

1 Round

10 Push Up into Up/Down Dog

10 Lunge + Pass through PVC/Band

10 OH Plate Circles (10 ea Direction)

10 Air Squats

BB Warm Up

3-5 reps ea

Good Morning

BTN Press

BTN PRess qtr Sqt

Elbow Punches

3 Position Snatch

Snatch (7x1x3)

Snatch Technique

On the 1:30 x 7 Sets:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 60-70% of 1RM Snatch

Sets 6-7 70-75%

Scoring: Load

Sub

Power Clean

Front Squat

Squat Clean

Metcon (Time)

“Spice Girl”

For Time:

21 Power Snatches (95/65)

5 Rounds of “Cindy”

21 Overhead Squats (95/65)

5 Rounds of “Cindy”

21 Squat Snatches (95/65)

RX+ 115/85

Time Cap 18;00

“Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

subs

Modify load as needed

Pull up/ banded/ jumping/RR

Front squat or OH Lunge

Power Sn + OHS or Squat Clean

Metcon (Time)

AT HOME

“Spice Girl” (No Equipment Version)

For Time:

5 Walkouts, 50 Lateral Jump Squats

10 Walkouts, 50 Lateral Jump Squats

15 Walkouts, 50 Lateral Jump Squats

20 Walkouts, 50 Lateral Jump Squats

25 Walkouts, 50 Lateral Jump Squats

Walkouts – Video

Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.

https://www.youtube.com/watch?v=3ABHyrPDgsU&feature=youtu.be

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