Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

1;00 @ ea station

200 Meter Row/Shuttle Run/Bike Erg/10 cal AB

10 PVC Pass Throughs

5 Inchworm to Push-ups

30 Single Unders

*Use broomstick, band, rake etc

Warm-up (No Measure)

1;00 @ ea station

200 Meter Row/Shuttle Run/Bike Erg/10 cal AB

10 PVC Pass Throughs

5 Inchworm to Push-ups

30 Single Unders

*Use broomstick, band, rake etc

Zoom Classes 8:30, 12:00. 5:15pm

Metcon (AMRAP – Rounds and Reps)

Castaway”

AMRAP 20:

*4 Strict Pull-ups or 2RA/2

LA Plank Rows

8 Burpees

12 Single Dumbbell Step Back Lunges

* https://youtu.be/DVzOxSaGpwI

STIMULUS

This workout is all about finding a rhythm and a way to keep moving for all 20 minutes

The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark

Strict pull-ups will be the only movement we may break up today

There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least

Let’s be mindful of the total accumulated volume of strict pull-ups as we move into 12-15+ rounds

Burpees are standard with chest to ground and full hip extension at the top

Let’s keep both hands on either side of the dumbbell held horizontally across the chest during the lunges

Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes

Your score will be total rounds +reps

CFHQ COVID Fundraiser

Metcon (AMRAP – Reps)

WORKOUT 1

Complete as many rounds as

possible in 10 minutes of:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbell snatches, left arm

Strength/Skill

Strength/Skill

Complex

Every 1:30 x 5
A.

On the 0:00… Snatch Technique (A)

On the 2:00 x 5 Sets:

3 Muscle Snatches

2 Pausing Overhead Squats

1 Pausing Snatch Balance

Set #1 – 35%

Set #2 – 40%

Sets #3+4+5 – 45%

Complex

Every 1:30 x 5
On the 1:30 x 5 Sets:

1 Snatch Pull

1 Hang Squat Snatch (just above knee)

1 Hang Squat Snatch (just below knee)

\https://www.youtube.com/watch?v=hGJwB9Nc4zQ&feature=youtu.be

Set #1 – 55%

Set #2 – 60%

Set #3 – 65%

Set #4 – 67%

Set #5 – 69%

OR

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