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Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

5:00

General Warm Up

1:00 Cardio

10 Lunge + PVC/Band Pass Thru

10 Dive Bombers

5 Push Ups + Inch Worms

10 BB Good Mornings

Aerobic Capacity

Metcon (Calories)

For Max Calories

12 intervals of Tabata

:20/:10

Row/C2 Bike/Ski/Assault Bike
Post total # of calories after 12 intervals

Burgener Warm Up

Warm-up (No Measure)

Burgener Warm Up

3 reps each PVC/Bar

123- Down & Finish = Speed thru Middle

456- Elbows High $ Outside = Keep Bar Close

789 – Muscle Snatch = Strong Turnover

Power Snatch Lands 2″/4″6″ = Foot Work

Snatch Drops = Foot Work

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Modified/Scaled

AMRAP x 17

20 Burpees

30 Snatches

20 Burpees

30 Snatches

15 Burpees

30 Snatches

10 Burpees

AMRAP Snatches

No Target on Burpees

Choose a load you can avoid failure with time to spare.

65/45

95/65

115/85

135/95

155/105

185/125

pic k a starting point you can hit all weights.

Metcon (AMRAP – Rounds)

Sub Power Cleans

AMRAP x 17

40 Burpees 6″ Target

30 Cleans 115/85 (95/65

30 Burpees 6″ Target

30 Cleans 155/105 135/95

20 Burpees 6″ Target

30 Cleans 185/125 (155/105)

10 Burpees 6″ Target

AMRAP Cleans 205/145 (185/125)

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