Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata (20/10)

Shuttle Runs x8

then 2 Rounds For Quality:

:30 Second R1 Single Unders R2 II Unders

:30 Second Banded Pull Aparts or Flag Pole Stretch

:30 Second Active Spiderman or Superman + armRotations

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

Clean Complex

Clean and Jerk Complex

On the 1:30 x 9 Sets:

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

Sets 1-3 Warm Up sets *any variation

Set 4: 64% of 1RM Clean and Jerk

Set 5: 68% of 1RM Clean and Jerk

Set 6: 72% of 1RM Clean and Jerk

Set 7: 68% of 1RM Clean and Jerk

Set 8: 70% of 1RM Clean and Jerk

Set 9: 74% of 1RM Clean and Jerk

STIMULUS

DESCRIPTION

These 3 reps are designed to be completed without dropping the barbell

Rounds begin every 90 seconds. Just like Wednesday these % are based off “previous 1RM. Until acclimated to heavy cycling again we recommend you pull 10 +/- lbs off your 1RM #.

Metcon (Time)

“90 Shiny”

21-15-9:

Power Cleans 135/95 (115/85 or 95/65)

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats 135/95 (115/85 or 95/65)

50 Double Unders After Each Round

Time Cap 18:00

Subs

75 Singles, 12/9 Cal

:30 Ski Erg

STIMULUS

DESCRIPTION

There are 2 parts to this workout, each consisting of a barbell and jump rope movement

After each round on the barbell, you’ll complete 50 double unders

There is no rest between the first couplet and the second

The workout flows as follows:

21 Power Cleans, 50 Double Unders

15 Power Cleans, 50 Double Unders

9 Power Cleans, 50 Double Unders

21 Front Squats, 50 Double Unders

15 Front Squats, 50 Double Unders

9 Front Squats, 50 Double Unders

Your score is the total time it takes you to complete the full workout

We expect this piece to take around 10-16 minutes to complete

Home WODS

Metcon (Time)

“90 Shiny”

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

Dumbbell Front Squats

50 Double Unders After Each Round

STIMULUS

DESCRIPTION

There are 2 parts to this workout, each consisting of a double dumbbell movement and jump rope movement

After each round on the dumbbell, you’ll complete 50 double unders

There is no rest between the first couplet and the second

The workout flows as follows:

21 Dumbbell Power Cleans, 50 Double Unders

15 Dumbbell Power Cleans, 50 Double Unders

9 Dumbbell Power Cleans, 50 Double Unders

21 Dumbbell Front Squats, 50 Double Unders

15 Dumbbell Front Squats, 50 Double Unders

9 Dumbbell Front Squats, 50 Double Unders

Your score is the total time it takes you to complete the full workout

We expect this piece to take around 10-16 minutes to complete

Home Armor

Body Armor

For Time (5 Minute Cap):

100 Jumping Lunges

On the Minute (Starting at 0:00):

5 Double Dumbbell Thrusters

STIMULUS

DESCRIPTION

Today’s body armor primarily focuses on pressing with the lower body

At the top of every minute, you’ll complete 5 double dumbbell thrusters

With whatever time remains in the minute, you’ll complete as many jumping lunges as you can

Your workout will end when you have completed 100 jumping lunges

Count each jump as 1 rep (50 each side)

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