Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Strength

Back Squat (3-3-3-3-3)

0:00-3:00 Warm Up

3:00-15:00

5 sets x 3 reps @83% 1RM Back Squat Across

OR

Overhead Squat (3-3-3-3-3)

0:00-3:00 Warm Up

3:00-15:00

5 sets x 3 reps @83% 1RM OH Squat Across

RX: Metcon (Time)

30 Power Snatches (115/80)

30 Power Clean and Jerks (115/80)

60 Thrusters (75/55)

Target Time: sub 10 minutes

Time Cap : 15 minutes
STIMULUS and GOALS

The intended stimulus is moderate intensity with a consistent pace on the barbell. Each bar movement should be steadily chipped away at while using the clock as a pace setter.

Goal is Sub 10 minutes so this means each station should ideally take 3:20 or less.

WORKOUT STRATEGY & FLOW

Power *Snatches/Power Clean and Jerks. Weight is the same for both and should be adjusted more towards 55-65% (or less) of 1RM max Power Snatch. Whether you choose to do 5 reps at a time or fast singles the goal should be to average 8-10+ a minute. This will keep you around the 3:00 pace for snatch and clean and jerk.

*Thrusters: After getting kicked back and forth with the previous weight we finally lighten the bar up a little and grind through some high reps. Weight needs to be light enough where 10s would be the minimum amount per set. Remember to breathe at the top of reach rep with a half second pause to gather yourself and control breathing. Try a negative rep scheme like 14-13-12-11-10 to chip away at the reps (This can help you mentally at the end of a grueling workout). (Or 12-11-10-10-9-8)

Whatever your strategy, if you feel good this Monday, go into this workout with the “attack mode” mindset and push the pace!

RX+: Metcon (Time)

25 Power Snatches (135/95)

25 Power Clean and Jerks (135/95)

50 Thrusters (95/65)

Target Time: sub 10 minutes

Time Cap each set: 15 minutes
The intended stimulus is moderate intensity with a consistent pace on the barbell. Each bar movement should be steadily chipped away at while using the clock as a pace setter.

Goal is Sub 10 minutes so this means each station should ideally take 3:20 or less.

WORKOUT STRATEGY & FLOW

Power Snatches/Power Clean and Jerks. Weight is the same for both and should be adjusted more towards 55-65% (or less) of 1RM max Power Snatch. Whether you choose to do 5 reps at a time or fast singles the goal should be to average 8-10+ a minute. This will keep you around the 3:00 pace for snatch and clean and jerk.

Thrusters: After getting kicked back and forth with the previous weight we finally lighten the bar up a little and grind through some high reps. Weight needs to be light enough where 10s would be the minimum amount per set. Remember to breathe at the top of reach rep with a half second pause to gather yourself and control breathing. Try a negative rep scheme like 14-13-12-11-10 to chip away at the reps (This can help you mentally at the end of a grueling workout). (Or 12-11-10-10-9-8)

Whatever your strategy, if you feel good this Monday, go into this workout with the “attack mode” mindset and push the pace!

Home WODS

Metcon (Time)

60 Alternating Box/Chair Step Ups (Total)

60 Alternating Stepback Lunges (Total)

120 Air Squats

Or

30 Alternating Dumbbell Snatches (50/35)

30 Alternating Dumbbell Power Clean and Jerks (50/35)

60 Single Dumbbell Thrusters (50/35)

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