Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Power Snatch + OHS

On the Minute x 10:

1 Power Snatch

1 Tempo Overhead Squat

*Building to heavy complex while maintaining good form

Then

5:00 running clock build to a heavy (not max)

1 rep Snatch (Power/Split/Squat)

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

Buy In 1000m/800m Row, 1600m Bike Erg, Run 800m

then

2 Power Snatches

4 OHS

8 Bar Facing Burpees

135/95, 115/85, 95/65
Subs

2 Power Cleans

4 Front Squats

8 Bar Facing Burpees

BB load should be something your could complete 10+/- reps UB when fresh

Snatch – Should be something you could do UB, going to quick singles in later rounds.

OHS- Should be UB for all rounds.

Share