Crossfit NWA – CrossFit
Warm-up (No Measure)
6:00 (5-20 reps each)
Russ KB Swings
BB Front Squats
Lung Pass Through
How Chance got his name. Jarret means Strong. Chance means fortune & luck.. Strong Chance unable to ever have kids again
5 RFT of
400m Run or Rowing or 800m Bike Erg Or 30/21 Cal Assault Bike
3 Power Snatch
9 Squat Cleans
Target Time 35-37 minute
Time Cap 40:00
***We all have been impacted in one way or another by Cancer. Do not think about me, think about your family or friend that has gone through this.
This is a very challenging workout feel free to set it tp drop weight as needed. Reduce rnds, loads, make it a team workout. Whatever you need to do.
Run/Row/Bike- try to keep a steady pace where you won’t redline. As you come in the door of off erg take a ew breaths as you approach your bar and go to work.
Power Snatch- Even though it’s only 3 reps you may start off with some TnGo but they will end with quick singles
OHS- Keep that core tight and arms locked out. Try to go UB here but if you do drop , you can squat snatch the rep and count as OHS. SUB DBL DB or KB OH Lunge
Squat Cleans- These are gonna get spicy. Stick with singles here and hold a steady pace. Power Clean + Front Squat allowed.
S2OH- Shoot for 2-3 sets here with negative reps 7/5 or 5/4/3. Push Press, PushJerk, or possibly some splits in last round
3 Power Snatch (Reduce Load)
5 DB OH Linge
7 Power Clean + FS