Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

2 rnds for quality

5 Inch Worms

10 Russian Baby Maker Sqts (https://www.youtube.com/watch?v=HWHZp47EzgE&feature=youtu.be)

15 Sit Ups

10 Lunge + Twist

Strength

Overhead Squat (7×2)

15:00 to complete

Climbing in weight build to heavy double

OR

Front Squat (5-5-3-3-1-1-1)

15:00 to complete

Climbing in weight build to heavy single

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
MU – Bar or RIng

3 RFT of

50 Air Squats

15 Pull Ups or 10 C2B

10 Hang Power Cleans 115/85

Scale as needed

35 Air Squats

10 Pull Ups

10 Hang Power Cleans

Time Cap 15:00

Rounds should take 2-4:00 to complete

Home WODS

Metcon (AMRAP – Rounds and Reps)

“Nasty Dozen”

AMRAP 12:

50 Air Squats

7 Strict Pull-ups

10 Double Dumbbell Power Cleans

STIMULUS

DESCRIPTION

“Nasty Dozen” is a twist on an old school CrossFit Benchmark workout that balances weightlifting and gymnastics

Choose weights and variations that allow you to complete 3-4 rounds over the 12 minutes of work

This works out to a round every 3-4 minutes

PU SUBS

Inverted Rows

Barbell Bent Over Rows

Double Dumbbell Rows

Single Dumbbell Row (7 Each Side)

Odd Object Rows (2x Reps)

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