Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

into

Toomey Warm Up

Coach Lead

5 BTN Press

5 BTN Press Qtr Sqt

5 Jumping Back Sqt

5 Sotts Press (Elbow Punch)

5 Hang Muscle Snatch

5 Power Snatch

Snatch Complex

Snatch Complex

Every 1:30

1 Pausing High Hang Squat Snatch

1 Pausing Hang Squat Snatch

1 Pausing Squat Snatch

https://www.youtube.com/watch?v=M3KBk3SFXRk&feature=youtu.be

Set 1 @ 40%

Set 2 @ 45%

Set 3@ 50%

Set 4@ 55%

then

On the Minute

Set 5 – 1 Snatch @ 60%

Set 6: 1 Snatch @ 64%

Set 7: 1 Snatch @ 68%

Set 8: 1 Snatch @ 64%

Set 9: 1 Snatch @ 68%

Set 10: 1 Snatch @ 72%

Set 11: 1 Snatch @ 68%

Set 12: 1 Snatch @ 72%

Set 13: 1 Snatch @ 76%

*Athlete choice. Power / Split / Squat

Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 3:

*3 Power Snatch 115/85 95/65

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

**DBL DB Power SN 45/35

Scale loads as needed

Sub Sit Ups for PU or Sqts if needed

STIMULUS

DESCRIPTION

This is a twist on the benchmark workout “The Chief”

You’ll move quickly for 3 minutes and rest for 1 in this interval piece

The way the workout is written allows for a high intensity to be maintained:

There is built in rest

The reps are small

The movements patterns do not interfere with each other

Use weights and variations that allow you to complete at least 4 rounds within each AMRAP (1 Round Every :45 Seconds)

Record rounds and reps for all 5 intervals, as your score is the sum total of these numbers

Home WODS

Metcon (5 Rounds for reps)

“CEO”

5 Rounds:

AMRAP 3:

3 Double Dumbbell Power Snatches

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

STIMULUS

DESCRIPTION

“CEO” a.k.a “Chief Exercise Officer” is a twist on the benchmark workout “The Chief”

You’ll move quickly for 3 minutes and rest for 1 in this interval piece

The way the workout is written allows for a high intensity to be maintained:

There is built in rest

The reps are small

The movements patterns do not interfere with each other

Use weights and variations that allow you to complete at least 3 rounds within each AMRAP

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