Crossfit NWA – CrossFit

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Warm-up (No Measure)




Burgener Warm UP & Skill Transfer Exercise Snatch (No Measure)

3 Reps Each

Down and up – “Creates speed thru middle”

Elbows high and outside – “Keeps bar close”

Muscle snatch – “Creates strong turnover”

Power Snatch land – “Footwork drills” 2”, 4”, 6”

Snatch drop – “Footwork ”

Skill Transfer Exercises Snatch

BTN Snatch grip push press. Feet jumping position “Creates OH Strength”

Overhead squat, “Core Strength”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “Fast Hands”

Drop Snatch, start in jumping position into landing, no dip, “Speed Under”

Snatch balance, “Foot & Arm Speed”

Snatch Pull (3×3)

LOAD-100-105% of 1 RM Snatch

Focus is on keeping bar close.

*Drop the bar between reps to reset and ensure proper set up

Record each set as 1 of your scores for load

-Every 1:30-

Example Sets

Set 1:

3 Snatch Pull @210

Set 2:

3 Snatch Pull @210

Set 3:

3 Snatch Pull @210

Based off of a 200# Snatch

Snatch (3-3-2-2-2)

Power Snatch + Snatch

(2+1) x 2 @ 70-75% 1RM Snatch

– (1+1) x 3 @ 75-80% 1RM Snatch

* Rest 60-90 seconds between sets.

*Drop & reset if needed b/t lifts.

Example Sets

Set 1:

2 Power Snatch + 1 Snatch @140

-rest 60-90 seconds-

Set 2:

2 Power Snatch + 1 Snatch @150

-rest 60-90 seconds-

Set 3:

1 Power Snatch + 1 Snatch @155

-rest 60-90 seconds-

Set 4:

1 Power Snatch + 1 Snatch @160

-rest 60-90 seconds-

Set 5:

1 Power Snatch + 1 Snatch @160

Based off a 200# Snatch Max

Metcon (Time)

4 RFT of

Row 250m/200m or 15/12 Cals Assault Bike or 400m C2 Bike

15 Toes to bar

Row 250m/200m or 15/12 Cals Assault Bike or 500/400m C2 Bike

12 Handstand push ups

Target Time 12:00+/-

Time Cap 16:00


Strict HSPU

Knee Raises/Sit Ups

DBL DB Strict until fatigue then Push Press


Stimulus is moderate pacing. Find an intensity that you can hold steady. The goal for this workout is to achieve similar timing for each rounds or even negative splits.


Run/Row/Bike: whether you run outside or on a runner the pacing should be moderate and adjusted as the workout goes on. Goal should be sub 60 secs while keeping the shoulders relaxed and a steady breathing pattern.

Toes to Bar: Unbroken is a great goal but it might be beneficial to break into 2 sets if you feel early fatigue setting in. Big kip and fast kick each rep,

(Strict) Handstand Push Up: Depending on skill level if possible try and stay unbroken or 2 sets. Never rest at the bottom and scale accordingly to keep intensity.