Saturday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

Warm-up

()

Strength/Skill

Power Clean Complex

Power Clean Technique

On the 2:00 x 5 Sets:

1 Clean Pull

1 Clean High Pull

2 Power Cleans

Set #1 – 50% of 1RM Clean

Set #2 – 55%

Sets #3+4+5 – 60-65%

**If you feel good keep lifting here and climb in weight.

STIMULUS

Our complex today focuses on positioning off the ground

First two reps are pulls, with two power cleans to confirm

Clean Pull – Big shrug, but arms stay extended

Clean High Pull – Arms bend (bar to about heart level)

We do not need to hold onto the bar throughout

Focus here purely is technique, both in how we approach the complex and the loads on the bar

https://www.youtube.com/watch?v=o3ACl1REplE&feature=youtu.be

A. CONDITIONING

Metcon (Time)

“Rancy”

5 Rounds For Time:

400m Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell OHS

*Power Snatches change arms every rep

*OHS change arms as athlete chooses

STIMULUS

You’ll complete the 3 listed movement for 5 total rounds

Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout

Single Arm Dumbbell Overhead Squats can be a very limited movement for many

Two different dumbbells may be used to tackle both movements with intended stimulus

Let’s treat the run as somewhat of a buy-in

The workout isn’t necessarily “won” there

It is “won” by thriving on the snatches and overhead squats

A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round

Your score is total time of completion

SUBS

RUN

If unable to run outside, complete one of the following:

500 Meter Bike Erg

250 Meter Row

12/9 Calorie Assault Bike or Echo Bike

15/12 Calorie Schwinn Bike

150 Meter Assault Runner or Trueform

20 x 10 Meter Shuttle Runs

OR

Metcon (Time)

“Hurricane”

3 Rounds:

800m Run

21 Power Cleans (155/105)

STIMULUS

GENERAL

“Hurricane” is a simple, but effective couplet of running and power cleans

The running distance and barbell weight are both designed to be on the moderate side

We expect this workout to take around 20 minutes to complete

Share