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

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Snatch Complex

On the 1:30 x 4 Sets:

3 Muscle Snatches

2 Snatch Balances

1 High Hang Squat Snatch

Set 1: 40% of 1RM Snatch

Set 2: 43% of 1RM Snatch

Set 3: 46% of 1RM Snatch

Set 4: 50% of 1RM Snatch

Snatch Stamina (5×5)

On the Minute x 5:

5 Touch-and-Go Squat Snatches

Recommended load 60%

Workout calls for squat snatch.

Metcon (3 Rounds for reps)

AMRAP 5:

21 Double Unders

9 Burpees to Target

Directly Into…

AMRAP 5:

10 Power Snatch 95/65

10 Power Snatch 115/85

10 Power Snatch 135/95

Max Power Snatch 155/105

Directly Into…

AMRAP 5:

21 Double Unders

9 Burpees to Target

RX+

II’s Must Be UB

Power Snatch loads

115/85

135/95

155/105

185/125

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