Crossfit NWA – CrossFit

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Warm-up

Snatch Complex (5×1+1+1)

On a 5×2:00 interval clock

Power Snatch + Hang Snatch + Snatch

– 2 sets x 1+1+1 reps @ 60% 1RM snatch

– 2 sets x 1+1+1 reps @ 65% 1RM snatch
Rest 90 -120 seconds b/t sets

You may drop the bar between reps if needed, to re-grip and reset

Clean (2×3 + 3×2)

On a 5×2:00 interval clock

Clean:

-2 x 3 reps @ 80% 1RM clean

-3 x 2 reps @ 85% 1RM clean

* Rest 90-120 seconds between sets

You may drop the bar between reps (not touch’n go)

Metcon (Time)

For Time Complete

2 rounds

24 Deadlifts (135/95) 115/85 95/65

18 Hang power cleans

12 Push jerks

-Rest 2:00

2 rounds

9 deadlifts (185/125) 165/115, 155/105

6 hang power cleans

3 push jerks

Target Time workout 1 : sub 4 minutes

Time Cap each set: 7 minutes

Total Time Cap 16:00
The first weight should be something you can do at least 1 full round without breaking up each movement more than once

The second weight should be heavy but something you could do all of the movements unbroken by themselves when fresh. (i.e. just the deadlifts, just the hang power cleans, just the push jerks. Not necessarily all 3 movements back to back to back).

RX+: Metcon (Time)

RX+

2 rounds

24 Deadlifts (155/105)

18 Hang power cleans (155/105)

12 Push jerks (155/105)

Rest 2:00

2 rounds

12 deadlifts (205/135)

9 hang power cleans (205/135)

6 push jerks (205/135)

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