Wednesday

Crossfit NWA – CrossFit

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Warm-up (No Measure)

:30/:10 Each

Active Spidermans

Single Arm Dumbbell Z-Press (Right)

Single Arm Dumbbell Z-Press (Left)

Mountain Climbers

Single Arm & Leg Romanian Deadlift (Left)

Slow Burpees

Single Arm & Leg Romanian Deadlift (Right)

Lateral Hops Over Dumbbell

Single Dumbbell Strict Press (Holding Both Heads)

Performed With Single Light Dumbbell

Strength/Skill

Clean & Jerk Skill

Complex A

Clean and Jerk Technique [On the 0:00]
On the 1:30 x 5 Sets:

2 Hang Power Cleans

1 Squat Cleans

1 Push Jerk

1 Split Jerk

Set 1: 30% of 1RM Clean and Jerk

Set 2: 34% of 1RM Clean and Jerk

Sets 3-5: 38-46% of 1RM Clean and Jerk

Clean & Jerk Skill B

Complex B

On the 1:30 x 7 Sets:

1 Low Hang Power Clean

1 Push Jerk

1 Low Hang Squat Clean

1 Split Jerk

Set 1: 65% of 1RM Clean and Jerk

Set 2: 70% of 1RM Clean and Jerk

Sets 3-5: 75% of 1RM Clean and Jerk

Sets 6&7: 1 Clean & Jerk 90%+/- athlete choice

Metcon (3 Rounds for time)

“Hook and Ladder”

[On the 0:00]
1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks 95/65 (75/55)

[On the 5:00]
2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks 95/65 (75/55)

[On the 10:00]
3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks 95/65 (75/55)

Modify reps as needed to ensure at least 1:00 rest interval.

Scaled/Modified

1 round

20 Burpees

20 DB C&J

2 rounds

15 Burpees

15 DB C&J

3 rounds

10 Burpees

10 DB C&J
Each round of todays interval workout includes the same amount of work completed in 3 different iterations

The total amount of work in each 5-minute window is 30 reps.

With rest built in, we’re looking to move quickly through each interval

To ensure you have enough rest built in, each piece should take less than 4 minutes to complete

This gives you at least 1 minute of rest before beginning the next iteration

Record your time for each interval, as your final score is the sum total of these 3 efforts

Home WODS

Metcon (3 Rounds for time)

“Hook and Ladder”

[On the 0:00]
1 Round:

30 Lateral Dumbbell Burpees

30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]
2 Rounds:

15 Lateral Dumbbell Burpees

15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]
3 Rounds:

10 Lateral Dumbbell Burpees

10 Single Dumbbell Hang Clean and Jerks (50/35)
Each round of todays interval workout includes the same amount of work completed in 3 different iterations

The total amount of work in each 5-minute window is 30 reps at each movement

You’ll work through the listed reps and rest with whatever time remain until the next window

With rest built in, we’re looking to move quickly through each interval

To ensure you have enough rest built in, each piece should take less than 4 minutes to complete

This gives you at least 1 minute of rest before beginning the next iteration

Record your time for each interval, as your final score is the sum total of these 3 efforts

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