Crossfit NWA – CrossFit

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Warm-up (No Measure)

Warm Up



Burgener Warm Up 3:00

A) Burgener Warm up Snatch – 3 reps at each position

123- Down and up – “SPEED THROUGH THE MIDDLE”

456- Elbows high and outside – “BAR CLOSE”

789-Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

General Warm Up 5:00

5-10 each *Pick in choose in order of importance based on body needs

Dive Bombers

Bird Dogs

Kang Squats

Lunge + Pass Through

Toe Taps

Scap Pull Ups

BB/PVC OHS or OH Lunge

Extended Warm Up

Extended Warm Up 7:00 (EMOM clock)

Building up to workout load

**Athletes do not have to lift every minute. Rest as needed not to fatigue

Metcon (Time)


Every 3:00 x 10 Rounds

10/8 Calories or 35 II Unders

8 Wallballs 20/14 @ 10/9’

6 Burpees 2 Target

4/3 Strict Pull Ups

2 Snatches 155/105 135/95

Target time 1:30 +/-

Time Cap Rnd: 2:30

Score is slowest of 10 rnds


12/10 Calories or 50 II Unders

8 Wallballs 20/30

6 Burpees 2 Target

4/3 Strict PU

2 Snatch 185/125

Reduce reps as needed to stay as close to a 1:1 work rest ratio. Make the work an all out sprint as much as possible.

II’s- 50 Singles

WB-DB Thruster

Regular Burpees

Banded Strict Pull Ups **Pick a band that you can complete UB or 2 sets. You want a challenge but not slow you down

Snatch – Hang Power Snatch or 2/2 ea side DB Snatch

**Snatch load should be in the ballpark of 75-80% of 1 Rm. These should be singles