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
Warm-up
Warm-up (No Measure)
2:00
Run/Row/Bike
:40/:10
KB Sumo Deadlift High Pull
Lunge + Twist
Dive Bombers
Bird Dogs
Russian KBS
BB Set Up/Warm Up
3 Good Mornings
3 Hang Power Cleans
3 Front Squats
3 Strict Presses
Strength/Skill
Clean and Jerk (Complex)
Clean and Jerk Complex
On the 1:30x 7 Sets:
1 Low Hang Squat Clean
1 Squat Clean
1 Push Jerk
1 Split Jerk
Set 1 Warm Up
Set 2 Warm Up
Set 3: 70% of 1RM Clean and Jerk
Set 4: 74% of 1RM Clean and Jerk
Sets 5-7: 74-85% of 1RM Clean and Jerk
Clean and Jerk (1-1-1-1)
On a 5:00 running clock establish 1 HAP C&J
**Athlete Choice Power/Split/Squat
Metcon (Time)
On the 3:00 x 5 Rounds:
10 Handstand Push Ups
10 Deadlifts 225/155 (185/135)
12/9 Calories
RX+
10/7 Strict HSPU
DL – 275/205
Assault Bike
Score will be slowest time of all 5 rnds.
Modify reps as needed. Looking for 1:00 +/- of rest per round.
Modified/Scaled
7 HSPU
7 Deadlifts
10/7 Cal
Home WODS
Metcon (Time)
“Floor It”
Every 5 Minutes x 5 Rounds:
30 AbMat Sit-ups
15 DBL DB Deadlifts
21/15 Calories or 300m Run
*Score is slowest time of 5 rnds.