Friday

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

Burgener Warm Up

Skill Work

Skill Work Snatch (1+1×10)

Snatch Primer

On the 1:30 x 4 Sets:

1 Low Hang Snatch Pull

1 Low Hang Snatch High Pull

1 Low Hang Squat Snatch

**1 Overhead Squat

**If unable to safely OHS you can lunge or skip this movement

Set 1: 40% of 1RM Snatch

Set 2: 45% of 1RM Snatch

Set 3: 50% of 1RM Snatch

Set 4: 55% of 1RM Snatch

https://www.youtube.com/watch?v=1D0Wqdnfy40&feature=youtu.be
Min 1-5

1 Hang Power Snatch + 1 Power Snatch *TnGo

Min 6-10

1 Power Snatch

** Build to metcon load

*****if Doing Clean during metcon

1-5 1Hang PC+ 1 PC

6-10 1 C&J

Building to metcon load

Cinnamom Toast Crunch (AMRAP – Rounds and Reps)

AMRAPx20

5 Pull Ups

10 Push Ups

15 Air Squats

1 Snatch or Clean & Jerk

75-85% of 1RM

Compare to 11/24/18 & 3/19/19

During this workout you will complete a full round of Cindy (5 PU, 10 PU, 15 AS) then choose b/t Snatch or C&J. This is our 3rd time doing this in house bench mark. Check compare to dates.

Home WODS

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

5 DB/KB KBS

10 Push Ups

15 Air Squats

2 Devils Press (DBL DB)

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