Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

1:00

Run/Row/Bike

:50/:10

Squats (air, BB, jumping)

Glute Bridge (:25/:25)

BB RDL (25/25)

Core

Strength

Overhead Squat (5-3-3-1-1-1)

Building in weight. Heavy

Set 1-3 Warm Up OTM

Set 4 – 5 reps @73% (1:30)

Set 5 – 3 reps @83% (1:30)

Set 6 – 3 reps @ 86 % (1:30)

Set 7 – 1 rep @ 89% (2:00)

Set 8 – 1 rep @ 93% (2:00)

Set 9 – 1 rep @ 96% (2:00)

OR

Front Squat (5-3-3-1-1-1)

Building in weight. Heavy

Set 1-3 Warm Up OTM

Set 4 – 5 reps @73% (1:30)

Set 5 – 3 reps @83% (1:30)

Set 6 – 3 reps @ 86 % (1:30)

Set 7 – 1 rep @ 89% (2:00)

Set 8 – 1 rep @ 93% (2:00)

Set 9 – 1 rep @ 96% (2:00)

Metcon (Time)

5 Rnds OT 4:00

30 Air Squats

7 Clean & Jerks 115/85 95/65

20/15 Calories

RX+

20 Pistols

135/95

Assault Bike

Score will be the slowest round
Rounds should take approximately 3:00 allowing for at least 1:00 of rest b/t rounds

Intermediate/Scaled

20-25 Air Squats

7 Clean & Jerks 95/65

15/12 Calories

Home WODS

Metcon (Time)

OT 4:00 x 5 Rnds

30 Air Squats

20 Alt DB C&J (alt every rep)

10 DB Russian Twist
Score is slowest round

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