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Crossfit NWA – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Cardio
5 Broad Jumps
5 Dive Bombers
5 Seated Press PVC/Bar
PVC
Burgener Warm Up
123-Down & Finish
456 Elbows High & Outside
789 Muscle Snatch
Power Snatch Drops 2″, 4″, 6″, Bottom
Skill Transfer Exercise
Sn Grip BTN Push Press
OHS
Heaving Snatch Balance
Snatch Drops
Snatch Balance
Complex as group
Snatch Complex (2×3+2×3+2×3)
Power Snatch + Snatch Balance + Snatch:
– 2 sets @ 70% 1 RM Snatch
– 2 sets @ 73% 1 RM Snatch
– 2 sets @ 75% 1RM Snatch
Every 1:30
You may drop the bar after the snatch balance to reset for the Snatch.
Snatch (7×1)
EMOMx7 complete 1 Snatch Building to 75-85%of 1 RM
(Power/Split/Sqt)
RX: Metcon (AMRAP – Reps)
18 Minute AMRAP
15 overhead squats 95/65
50 II Unders
10/7 Bar Muscle Ups
15 Power Snatch 95/65
50 II Unders
15/12 Calories Row/Assault Bike/C2 Bike
15/12 Strict Pull Ups
50 II Unders
20 Snatch Grip Deadlifts 95/65
Remaining time
Max Burpees to Target
Target 2:00+ Burpees
Subs
Front Squats/OH Lunge/FR Lunge
80 Singles
MU= 15 C2B, 20 Kipping Pull Ups/Ring Rows
Reg Burpees
M: Metcon (AMRAP – Reps)
Master/Modified
18 Minute AMRAP
15 overhead squats 75/55
40 II Unders Or 60 Singles
7/5 Bar Muscle Ups (12 C2B, 15 PU/RR)
15 Power Snatch 75/55
20/15 Calories
10/7 Strict Pull Ups (banded strict pull ups)
40 II Unders Or 60 Singles
20 Deadlifts 75/55
Remaining time
Max Burpees
Target 2 + minutes @ burpees
RX+: Metcon (AMRAP – Reps)
18 Minute AMRAP
30 overhead squats (95/65)
60 drag double unders (OR 100 regular double unders)
5/3 Legless Rope Climbs
60 drag double unders (OR 100 regular double unders)
20 Power Cleans (155/105)
60 drag double unders (OR 100 regular double unders)
10/7 Reg Rope Climbs
60 drag double unders (OR 100 regular double unders)
Remaining Time
Max Calorie Assault Bike
Home WODS
Metcon (Time)
21-15 9 reps of
Goblet Squats
HSPU or Hand Release PU
rest 3:00
21-15-9 reps of
Goblet Squats
Up Downs
OR
Metcon (AMRAP – Reps)
Tabata box jump, 16/20-in. box
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises. Post total reps/seconds for each exercise to comments.