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.
Afternoon Schedule the week of 7/27-7/31
3:45, 4:45. and 5:45

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

Dive Bombers

Flag Pole Stretches

Alt Box Step Ups

Slow Burpees

DB OH Lunge (:20 R/A:20 L/A)

Press Complex (5 working sets )

Complex:

2 Push Presses

3 Push Jerks

Set1-3 Warm Up Sets

4-8 Working sets building
These 5 reps are meant to be completed unbroken

Take the bar out of a rack

Note that there is no re-bend of the knees in the push press after driving the bar overhead

Record the heaviest unbroken complex as your final score

Metcon (Time)

15-12-9:

Push Press (115/85)

Dumbbell Box Step-Overs (45/35) (24″/20″)

Directly Into…

15-12-9:

Push Jerks (115/85)

Box Jump Overs (24″/20″)

RX+

Push Press 135/95

DB Box 70/50

Push Jerk 155/105

Box Jump Overs 30/24

Time Cap 15:00

Home WODS

DB Complex (5 sets )

3 Push Press + 5 Push Jerks
Depending on the DB loads you have adjust as needed. Complex should be challenging

Metcon (Time)

15 Double DB PP, 150′ Walking Lunge (unloaded)

12 Double DB PP, 100′ Walking Lunge (unloaded)

9 Double DB PP, 50′ Walking Lunge (unloaded)

.. Directly into…

15 Double DB PJ, 15 Over-and-Back DB Hops

12 Double DB PJ, 12 Over-and-Back DB Hops

9 Double DB PJ, 9 Over-and-Back DB Hops

Rx – 50’s/35’s

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