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Crossfit NWA – CrossFit

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Warm-up (No Measure)

Warm-Up

2-3 Sets

10 Knuckle Drags

10 Glute Bridges

10 Air Squats

10 Lunge + Twist

Metcon (3 Rounds for time)

“Three-Peat”

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Single Arm Power Cleans

C. On the 14:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Single Arm Dumbbell Thrusters

Dumbbell – 50/35

On all dumbbell movements, alternate hands every 5 repetitions.

Stimulus

We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)

If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time

On each of the 3 dumbbell movements we’ll alternate hands every 5 reps

Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee

SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground

Score will be 3 separate times, Wodify will add them together for total time of completion

Movement Videos

Metcon (3 Rounds for time)

“Three-Peat” (No Equipment Version)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Odd-Object Ground-to-Overhead (DB/Sandbag/Backpack/Plate

https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be

B. On the 7:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Odd-Object Step-Ups

https://www.youtube.com/watch?v=5sInLjAAPh4&feature=youtu.be

C. On the 14:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Odd-Object Thrusters

https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be

Stimulus

We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)

If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time

On each of the 3 dumbbell movements we’ll alternate hands every 5 reps

Score will be 3 separate times, Wodify will add them together for total time of completion

Metcon (Time)

Full Disclosure (full home gym)

“Dirty 30”

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/85)

30 Toes to Bar

30 Push Press (115/85)

30 Deadlifts (115/85)

30 Wallballs (20/14)

30 Burpees

30 Double Unders

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