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Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

10:00

CARDIO

3:00 increasing effort

Row / Bike / Shuttle Run

into 5:00

Toomey Warm Up (1 rnd coach led PVC 1 rnd own BB)

3 Inch Worms

3 BTN Strict Press

3 BTN Press in qtr Sqt

3 BB Jumping Back Sqts

3 Ninja Sqts (https://youtu.be/S6M10_3YKLQ)

3 Hang Power Snatch

4:00

BB Warm Up

Metcon (AMRAP – Rounds and Reps)

2 Person Teams

AMRAPx17

20/15 Row/Bike/Ski or 200m Run (each and can be working at the same time)

-immediately into-

12 Power Snatch 95/65 (75/55)

10 Power Snatch 115/85 (95/65)

8 Power Snatch 135/95 (115/85)

6 Power Snatch 155/105 (135/95)

4 Power Snatch 185/125 (155/105)

**Partners will both complete calories at the same time One athlete can run while one athlete runs/bikes etc.

**Both athletes must be complete with cal/run before you start BB.

Monostructual movement does not have to be same.

**Barbell reps are split between partners in any fashion.

Accessory/BodyBuilding

Metcon (No Measure)

20:00 Time Cap

3 sets 12 reps -Strict Pull Ups (*banded small band allowing 5-7 reps max)

3 sets 10R/10L reps – Dumbbell Curl (your can alternate or just use 1 DB @ a time )

3 sets 10/10 reps Arnold Press

3 sets 10/10 rep Hammer Curl

3 sets of 21s- 7 reps Barbell Curl bottom half, 7 reps upper half, 7 reps full (also use DB/Pulley/Band

3 sets of 21s- 7 reps Skull Crusher bottom half, 7 reps upper half, 7 reps full (Bar/DB/Pulley/Band

**Rest as needed b/t sets Partner Up and Have fun

OR

Weightlifting

Clean Pull + Power Clean + Push Jerk + Clean + Split Jerk (5×5)

Clean Pull + Power Clean + Push Jerk + Clean + Jerk 5×5

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Clean + 1 Split Jerk

* Rest as needed between sets *

Scoring: Load

Athletes Notes

How to approach the lifts

Work up to a comfortable weight

Complete in singles to maintain form

Record each set as 1 of your scores for load
Example Sets

Set 1:

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Clean + 1 Jerk @ 185#

-rest 60-90 seconds –

Set 2:

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Clean + 1 Jerk@ 205#

-rest 60-90 seconds –

Set 3:

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Clean + 1 Jerk @ 225#

-rest 60-90 seconds –

Set 4:

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Clean + 1 Jerk @ 235#

-rest 60-90 seconds –

Set 5:

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Clean + 1 Jerk @ 245#

Based off of a 300# Clean and Jerk 1RM

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