Saturday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Skills & Drills

into

BB Warm Up

3-5 reps ea

Deadlifts

Hang Muscle Clean

Elbow Punches

Front Squats

Strict Presses

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

3 HSPU

6 Hang Power Cleans 135/96 (115/85)

9 Pull Ups

100m Sprint

Rest 30 between rounds

RX+ 155/105

Looking for movements to be completed UB at least for the for the first 8-10 min. With the built in rests, rounds should be sprints.

Subs

HSPU=1-2 abmats, DB S2OH

Hang Cleans= Modify loads

Pull Ups= Jumping, Banded, Ring Row

Sprint= Row 125m or 12/9 cals AB

Home WODS

Metcon (Time)

10 Rnds of

3 DBL DB Deadlifts

6 DBL DB Hang Power Cleans

9 DBL DB S2OH

100m Sprint

Rest :30

Choose a DB weight you can cycle through each round UB

Cash Out

Tabata :20/:10

8 intervals each *alternate back and forth

Up Downs

Sit Ups

Score as lowest # of reps completed

example

UD- 6,6,6,6,5,4,5,6 score is 4

SU- 9,9,9,8,9,7,6,7 score is 6

Post in WOD comments

Share