Wednesday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

KB Sumo Deadlift High Pull

Lunge + Twist

Dive Bombers

Bird Dogs

Russian KBS

BB Set Up/Warm Up

3 Good Mornings

3 Hang Power Cleans

3 Front Squats

3 Strict Presses

Strength/Skill

Clean and Jerk (Complex)

Clean and Jerk Complex

On the 1:30x 7 Sets:

1 Low Hang Squat Clean

1 Squat Clean

1 Push Jerk

1 Split Jerk

Set 1 Warm Up

Set 2 Warm Up

Set 3: 70% of 1RM Clean and Jerk

Set 4: 74% of 1RM Clean and Jerk

Sets 5-7: 74-85% of 1RM Clean and Jerk

Clean and Jerk (1-1-1-1)

On a 5:00 running clock establish 1 HAP C&J

**Athlete Choice Power/Split/Squat

Metcon (Time)

On the 3:00 x 5 Rounds:

10 Handstand Push Ups

10 Deadlifts 225/155 (185/135)

12/9 Calories

RX+

10/7 Strict HSPU

DL – 275/205

Assault Bike

Score will be slowest time of all 5 rnds.

Modify reps as needed. Looking for 1:00 +/- of rest per round.

Modified/Scaled

7 HSPU

7 Deadlifts

10/7 Cal

Home WODS

Metcon (Time)

“Floor It”

Every 5 Minutes x 5 Rounds:

30 AbMat Sit-ups

15 DBL DB Deadlifts

21/15 Calories or 300m Run
*Score is slowest time of 5 rnds.

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