Announcements

Saturday Nov 20th- Bring a Friend. We are doing “Deck of Cards” for the WOD. Taste the kool aid.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

Run/Row/Bike

:30 each side Flag Pole Stretch

1:00 ea side Banded Should Distraction

10 Steps forward/Backward Duck Walks

1:00 each side Pigeon Pose (switching angle during minute)

Burgener Warm Up

123- Down and Finish – Speed thru Middle

456- Elbows High & Outside

789- Muscle Snatch -Strong Turnover

Snatch Drops – 2″-4″-6″ – Footwork

Snatch Lands – Footwork

Burgener Warm Up Clean

123- Down and Finish – Speed thru Middle

456- Elbows High & Outside

789- Muscle Clean -Strong Turnover

Tall Power Clean 2″4″6″ Footwork

Tall Squat Cleans – Footwork

Back Squat (5-3-3-2-2-1-1-1)

Building in weight. Looking for a new 1 RM Back Squat today. Use the multiples as warm up sets. Send it on the singles

Metcon (Weight)

EMOMx10

1 Power Snatch +

3 OHS

Start light and build to a load that’s challenging then stay across.

Post final load as score
-Must be UB

-Use a moderate to heavy loading.

-Today is an opportunity to scale up as long as you can perform unbroken rounds.

-Try to complete each round in 1:00 or less.

-If you can link multiple rounds together without rest, your weight is too light.

Example

95/65

115/85

135/95

145/95

155/105

165/115

185/125

**Once you hit final load hold that way for remainder of reps

OR

Metcon (Weight)

EMOMx10

1 Power Clean +

3 Front Squats

Start light and build to a load that’s challenging then stay across.

Post final load as score
-Set must be UB

-Use a moderate to heavy loading.

-Today is an opportunity to scale up as long as you can perform unbroken rounds.

-Try to complete each round in 1:00 or less.

-If you can link multiple rounds together without rest, your weight is too light.

Example

115/85

135/95

145/95

155/105

165/115

185/125

205/135

225/155

**Once you hit final load hold that way for remainder of reps

OR

Metcon (AMRAP – Reps)

EMOMx10

Even – 3 Squat cleans or Squat Snatches

Odd- :45 Max Cals or II Unders

Clean –

1.185/125

2.155/105

3. 135/95

Snatch

1.115/85

2.135/95

3. 155/105
Score is toal # of calories or II Unders

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