Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata Intervals

4 each :20/10

Calories

Sit. Ups

Up Downs

Alt DB Snatch (light)

Plate Jumps / Single Unders

Strength/Skill

Deadlift (10×2 )

EMOMx10 Looking to build to a moderate – heavy set of 2.

Sets 1-5 Building

Sets 6-10 Across

TnGO. Do not exceed 75- 80%

Metcon (Time)

“Hellhole”

For Time:

50 Devil’s Press 45’s/35’s

“2-2-2-3” Intervals Style:

35 Double Unders

5 Lateral Dumbbell Burpees

Max Devil’s Press in Time Remaining

Rest 2:00 b/t sets

RX+ 50/40

WORKOUT BRIEF

DESCRIPTION

This workout consists of 4 short and fast intervals

The first three intervals last for 2 minutes, with the final lasting 3 minutes

There is 2 minutes of rest between intervals

After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time

Your workout will continue until you have finished 50 total Devil’s Press

As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

Record the total time (including rest) it takes to complete the 50 reps

If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

Home WODS

Same as above

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