Crossfit NWA – CrossFit

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Barbell Cycling

Clean (Power Clean + Hang Power Clean 1+1x4x3)

1 PC + 1 HPCx4 UB= 1 set

Complete 3 sets

During this BB cycling pick a moderate weight you can stay consistent with.

Strength

Push Jerk + Split Jerk (1+1 x5)

1 Push Jerk + 1 Split Jerk
Building up to a moderate – heavy set

Every 60-90 seconds

Metcon (Time)

Grettel

10 rounds for time of:

3 clean and jerks

3 Lateral burpees

Or,

Ingrid

10 rounds for time of:

3 snatches

3 lateral burpees

♀ 95 lb. ♂ 135 lb.

Target Time 8-10

Time Cap 12

Home WODS

Metcon (Time)

Grettel

10 rounds for time of:

3 DBL DB clean and jerks

3 lateral burpees over the db

35/25

Or,

Ingrid

10 rounds for time of:

3 Single DB Alt snatches

3 lateral burpees over the db

50/35

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