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Crossfit NWA – CrossFit
Warm-up (No Measure)
3:00 increasing effort every minute
1 round 7:00
10 Lunge + Pass
5 Scap Pulls
5 Kip Swings
Waiters Walk (Dwn/Back)
10 Kang Squats
Skill Transfer Exercises PVC/BB
Heaving Sn Bal
Snatch Balance (5×1)
Every 60-90 seconds building up to a heavy single. Get comfortable driving under bar. **Newer athletes BTN Jerk
Sets 1&2 Warm Up
Sets 3-7 Working Sets
Hang Snatch (10×1)
EMOMx10 Climbing in weight.
Building to a heavy single.
Athlete choice of Power/Split/Squat
RX: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
Hang Power Cleans 135/95 (115/85, 95/65)
Toes to bar
*Increase difficulty by going heavier on the HPC, or doing strict or deficit HSPU 6″/4″.
This will get grippy. Make sure you are using hookgrip on the HPC. The early round will go quick so break the HSPU up early as the combo with toes 2 bar will take its toll.
Up to 2 Abmats for HSPU or DBL DB Push Press