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Crossfit NWA – CrossFit

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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.

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