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Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Cardio

3:00 increasing effort every minute

1 round 7:00

10 Lunge + Pass

5 Scap Pulls

5 Kip Swings

Waiters Walk (Dwn/Back)

10 KBS

10 Kang Squats

Skill Transfer Exercises PVC/BB

BTN PP

OHS

Heaving Sn Bal

Snatch Drops

Snatch Balance

Snatch Balance (5×1)

Every 60-90 seconds building up to a heavy single. Get comfortable driving under bar. **Newer athletes BTN Jerk

From Rack

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

3-6-9-12-15-18-21….

Hang Power Cleans 135/95 (115/85, 95/65)

HSPU

Toes to bar

RX+

*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.

Subs

Modify weight

Up to 2 Abmats for HSPU or DBL DB Push Press

Sit Ups

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