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.
Afternoon Schedule the week of 7/27-7/31
3:45, 4:45. and 5:45
Crossfit NWA – CrossFit
Warm-up
Warm-up (No Measure)
2:00
Run/Row/Bike
:40/:10
Dive Bombers
Flag Pole Stretches
Alt Box Step Ups
Slow Burpees
DB OH Lunge (:20 R/A:20 L/A)
Press Complex (5 working sets )
Complex:
2 Push Presses
3 Push Jerks
Set1-3 Warm Up Sets
4-8 Working sets building
These 5 reps are meant to be completed unbroken
Take the bar out of a rack
Note that there is no re-bend of the knees in the push press after driving the bar overhead
Record the heaviest unbroken complex as your final score
Metcon (Time)
15-12-9:
Push Press (115/85)
Dumbbell Box Step-Overs (45/35) (24″/20″)
Directly Into…
15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)
RX+
Push Press 135/95
DB Box 70/50
Push Jerk 155/105
Box Jump Overs 30/24
Time Cap 15:00
Home WODS
DB Complex (5 sets )
3 Push Press + 5 Push Jerks
Depending on the DB loads you have adjust as needed. Complex should be challenging
Metcon (Time)
15 Double DB PP, 150′ Walking Lunge (unloaded)
12 Double DB PP, 100′ Walking Lunge (unloaded)
9 Double DB PP, 50′ Walking Lunge (unloaded)
.. Directly into…
15 Double DB PJ, 15 Over-and-Back DB Hops
12 Double DB PJ, 12 Over-and-Back DB Hops
9 Double DB PJ, 9 Over-and-Back DB Hops
Rx – 50’s/35’s