Crossfit NWA – CrossFit

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Warm-up (No Measure)




Light/Moderate DB

20 Alt Hang Split Snatch (10/10)

15 Core

12 Russian DB Swings

1:00 Banded Shoulder Distraction *focus on tricep stretch (1:00 ea arm)

10 DB Strict Press R/A

10 DB Strict Press L/A


BB Set Up / Warm Up

Push Jerk + Split Jerk (1+1×2 + 1+1×3)

Push Jerk + Jerk:

– (1+1) x 2 sets@ 80% 1RM Jerk

– (1+1) x 3 sets @ 85% 1RM Jerk
Every 1:30 building in weight to a moderate -heavy set of Push Jerk- Split Jerk

Sets 1& 2 Warm Up Sets

Sets 3-7 Working sets

Metcon (5 Rounds for reps)

Tabata Intervals

:20/:10 x 8 intervals @ eac

Single DB Alternating Hang Power Snatch


Core (MB Sit Ups, Alt V Ups, Weighted Knee Raises, Plank K2E (Rower/Floor)

DBL DB Alternating Reverse Lunge


Calories- Row, Ski, Bike

Dips – RIngs


DB Sn – reduce load

Core- Lots of options

Lunge- Suitcase reduce load

Dips- Box/Bench/*Banded (No more than 5-7 @ a time or too big band)


Alt Hang Split SN 70/50


DBL DB Reverse Lunge 70/50

Strict Ring Dip

Assault Bike
During this style of a workout you will stay at 1 movement for all 8 intervals b4 rotating. Your score will be your lowest number of reps of the 8 intervals.

Keep Score for all 5 movements

You can start at any movement and stay in order.