Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1-2 Rounds or 10:00

1:00 Cardio

10 Slow Kang Squat BB

20 (10/10) Plank alt Knee to Elbow (Plank Position bringing right knee to left elbow alternate)

12 Russian KBS *increase load from 1-2

:30 Wrist flexion /extensionStretch Palms down :30 Wrist flexion /extension Stretch Palms Up

10 Dive Bombers

15 Air Squats

10 Jumping Air Squats

WOD Prep

RX: Metcon (Time)

A.

50 Kipping HSPU

40 Toes 2 Bar

30 Front Squats 155/105(135/95, 115/85)

20 Hang Power Cleans 155/105(135/95, 115/85)

12/9 Muscle Ups B/R

B. Partitioned

5 Rounds

10 Kipping HSPU

8 Toes 2 Bar

6 Front Squats 155/105(135/95, 115/85)

4 Hang Power Cleans 155/105(135/95, 115/85)

3/2 Muscle Up B/R

Target 12:00+/-

Time Cap 17:00
Subs

A&B.-DBL DB Press

A. 20 C2B, 25 Banded or RR

B. 2:1 C2B, 3:1 RR/BandedStrict PU

Sit Ups

Strategy B.

2:00-3:00 per round

Strategy A.

HSPU – Depending on your ability we want you to be completed with the inside of 5:00. example 5 reps every :30 finishes at 4:45. Going to singles is ok just avoid failure.

Toes 2 Bar- Open up with a sets of 10 or 10 then go to 5-5-5-5-5-5

FS/HSC- Load should be somewhere 50%

Muscle Ups – If you are close to getting a muscle up give me some attempts again today. Each attempt will count as a rep.v Then finish out with C2B

RX+: Metcon (Time)

50 Strict HSPU

40 Toes 2 Bar

30 Front Squats 175/125

20 Hang Power Cleans 175/125

15 Bar Muscle Ups

Target Time

Elite Male – 8:00+/-

Elite Female – 8:00+/-

Cap 17:00

Strength

Front Squat (4×4)

Front Squat:

– 4×4

* rest 60-90 seconds between sets *

Move up in weight each set.

**See if you can hit close to your 1RM clean and jerk weight for the last set of 4.

Example Sets

Set 1:

4 reps @ 245#

-Rest 60-90 secs-

Set 2:

4 reps @ 245#

-Rest 60-90 secs-

Set 3:

4 reps @ 265#

-Rest 60-90 secs-

Set 4:

4 reps @ 285#

Based off of a 300# Front Squat

Share