Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

Tabata Intervals

:20/:10 x 4 Each

Alt DB Hang Snatch

SDLHP BB

Plate Jumps/Single Unders

Core

BB Warm Up

Sn Grip High Pull

Sn Grip Muscle Snatch

OHS

3 Position Snatch

Pausing Snatch (6×2)

Snatch 1 Pausing @ Launch

Snatch 2 Pausing in bottom

Set 1-3 Warm Up 50%+/-

Set 4 53%+/-

Set 5 56%+/-

Set 6 60% +/-

Set 7 63%+/-

Set 8 66%+/-

Set 9 69% +/-
**Squat Snatch

These are NOT TnGo but quick reset.

Snatch 1 there will be a :01 pause at just above knee

Snatch 2 will be :01 pause at receiving position or in the bottom of squat.

Newer athletes or athletes with in the OHS position should power.

Metcon (AMRAP – Rounds and Reps)

AMRAPx12

25 II Unders

15 Deadlifts

25 II Unders

15 ABMat Sit Ups

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