Announcements

END OF OPEN CELEBRATION- Sat April 3rd at 1pm. Bring the whole family and your fav beverage for Cookout, East Egg hunt for kiddos, music, raffles, games, and open winners announced.
Location : Bricktown Barbell Loft (Coach JT and Jenn’s place)
Signup Genuis – Posted on social media. Still need sign ups for desserts, kids drinks, Fruit & Veggie tray, and chips/sides to name a few. Can’t wait to see you there

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

8:00

Burgener Warm up Snatch – 3 reps at each position

PVC/BB

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Power Snatch lands – “FOOT WORK” 2″, 4″, 6″

Snatch Lands- Bottom

Skill Transfer Exercise

BTN Push Press – OVERHEAD STRENGTH

OHS – CORE STRENGTH

Heaving Snatch Balance – ARM SPEED

Snatch Drops aka Snatch Balance No Dip- FOOT & ARM SPEED

Snatch Balance – FOOT & ARM SPEED

BB Prep

3:00 Warm Up

Power Snatch + Snatch (1+1×5+1-1-1)

Power Snatch + Snatch:

Every 60-90 seconds for 8 working sets

(1+1) x 5. Building. Moderate weight for all 8 sets. Quality over Quantity. Ballpark 75% for the Doubles. For singles go off how you feel. Ensure good footwork. NO STARFISH
SUB

**If you struggle with timing or mobility complete 2 Snatches + 1 OHS

Looking for TnGo here but if you need to drop and reset to ensure good form do it.

Pick a medium weight and hit for all 5 sets. Build w small jumps or across for all sets.

Focus is on consistency and speed!

Record each set as 1 of your scores for load

Example Sets

Set 1:

1 Power Snatch + 1 Snatch @ 155#

Set 2:

1 Power Snatch + 1 Snatch @ 155#

Set 3:

1 Power Snatch + 1 Snatch @ 155#

Set 4:

1 Power Snatch + 1 Snatch @ 155#

Set 5:

1 Power Snatch + 1 Snatch @ 155#

Set 6: 1 Snatch Power/Squat Athletes choice increase load from last set

Set 7: 1 Snatch Power/Squat Athletes choice increase load from last set

Set 8 1 Snatch Power/Squat Athletes choice increase load from last set

Based off of a 200# Snatch Max

Metcon Prep

Warm Up

Calves and shoulders

1 Set: (at workout pace)

12/9 cal

4 Box Jumps

3 HSPU /DB Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

500/400m Row/400m Run/1000m C2 Bike/30/24 Cals Assault Bike

15 Box Jumps 30/24″ (24/20, 20/14)

10 Power Snatch 115/85 (95/65, 75/55)

5 Handstand Push Ups

*If running on last rnd if not enough time for 400m finish w burpees and count as reps

RX+

135/95

Strict HSPU
SUBS

Hang Power Snatch

Alt DB Power Snatch

DBL DB Strict Press (5 reps UB)

Stimulus today is moderate intensity and steady pacing. Longer time domain of 15 minutes means we should plan a pace in order to keep intensity consistent across the entire workout.

WORKOUT STRATEGY & FLOW

Row/Run/Bike: Pace should be around 70-80%. First round will definitely be the decider of what pace you should be able to keep. Breathe with every pull and relax the grip on the descent in.

Box Jump: Definitely a higher box height so be mindful coming off the row. Reps should be completed in singles (meaning no rebounding jump up step down ). Be explosive with every jump, pull the knees up high or it could be your last jump.

Power Snatch: This should be a weight you can TnGo 10 reps UB when fresh. Two sets 6/4 or 7/3 are a good way to minimize rest. Looking to stay moving so if you move to singles they should be fast singles. .

Handstand Push Ups: Remember to start and finish at lock out on wall. Do not get in a rush and start decent as you are kicking up. Unbroken is the goal. (Strict -Try to avoid singles at all costs and break into 2 sets to avoid over resting.)

Cash Out

Optional

On You own

Aerobic Capacity

Metcon (Calories)

Bike/Row/Ski

Workout

4 Rnds

60 sec moderate pace,

30 sec max effort pace

30 sec easy pace

-rest 1min b/t sets-

Row 60 sec @ 1:50/500 pace

Row 30 sec @ 1:30/500 pace

Row 30 sec @ 2:10 pace

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