Wednesday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Junk Yard Dawg

5 Around

5 Over/Under

BB Warm Up

Dwn/Finish

Elbows High Outside

Muscle Clean

Front Squat

3 Postion Clean

Push Press

Split Jerk

Capacity Builder

OT2:00 x 4 rnds

Rest 1:00 b/t rounds

Even Rnds

50 II Unders

Odd Rnds

12/9 Calories

Remaining time

Max Reps of

Single DB OH Lunge

Clean Complex (6 sets )

1 Squat Clean +

1 Push Press +

1 Split Jerk

On an 18:00 Running Clock

Min 1-3 Warm Up sets

Set 1 60%

Set 2 63%

Set 3 66%

Set 4 69%

Set 5 72%

Set 6 75%

% Based off 1 RM C&J

*Score is heaviest complex

Then

Set 7 C&J

Set 8 C&J

Set 9 C&J

1 heavy single

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Home WODS

()

Share