Crossfit NWA – CrossFit

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Warm-up (No Measure)


1:00 Cardio

5-10 Dive Bombers or Bird Dogs

5-10 ea side BB/DB RDL

5-10 Single DB thruster ea side or BB Thrusters

5-10 Ups Downs

5 Empty BB/DB Hang Power Clean + Push Press

Banded Shoulder Mobility

*Sub any of the movements for athlete choice

Metcon 1

Metcon (AMRAP – Reps)

5 Rounds for reps

Min 1 : :45 *Single DB Hang W2OH 45-50/35 35/25

Min 2 :45 Max Cal

Min 3 : :45 DBL DB/KB Deadlift

1.5/1 pd or 45-50/35

Min 4 1:00 Rest

*DB Hang Clean&Jerk or Hang Snatch.Alternating hands.

Modify Up or down as needed

Score is total number of reps after all 5 rnds.
Goal is to stay moving. Choose a load you can move for the full :45 or 1 break.

Last movement before rest you can work for full 1:00.

Feel free to get into groups of 3. You can start at any movement.

Rest 5:00

Metcon 2

Metcon (AMRAP – Reps)


*Power Clean & Jerks 115/85 (95/65)

*After every 10 C&J complete 5 Lateral Bar Over Burpees

* Grace style

Target reps -40-50 reps.
Spin off 2011. Open wod with a twist. Choose a load you could complete 15 reps UB when fresh. Shoot for some dbls or triples throughout the 5:00 Quick singles if needed.

You will still fe metcon 1 so choose load wisely.


Upper Body Pull

Metcon (No Measure)

Upper Body Pull

*Strict Pull-Ups

6 set: 8 reps

*Lat Pulldowns

4 sets: 10 reps

*Build to a moderate weight, stay the same or build


*Lat Pulldowns – Neutral Close Grip

4 sets: 10 reps (each side)

*Build to a moderate weight, stay the same across sets


*Landmine Row

4 sets 10 reps each side


*Standing Barbell Curl

4 sets: 10 reps

Scoring: Load

*Single DB Double Head Curl

4 sets: 10 reps

Scoring: Load


***Feel free to swap out any you’d like.

Work a Weakness or Accessory

HSW Clinic put on w Pamela Magnon

HSW Banded Handstand Pops-