Wednesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Barbell CyclingPower Snatch (4×10)5 Sets (1 Set every 3:00) 10 Power Snatches Set 1: 95/65 Set 2: 115/80 Set 3: 135/95 Set 4: 155/105 Set 5: 185/125 Perform all as singles (no...

Monday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Warm Up 12:00 2:00 Cardio Then Banded Pick 2-3 10 Side step R/L 10 Forward/Backwards Walk R/L 10 Glute Bridges 10 Single Leg Glute Bridges R/L 10 Bird Dogs R/L 10 Squats into A) Front Squat...

Tuesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Metcon (3 Rounds for reps)3 Rounds for Reps Max Reps at Each Movement 1:00 Thrusters 95/65 1:00 Strict Pull Ups 1:00 Calories 1:00 Burpees to Target (3-6′ Reach) 1:00 Toes 2 Bar 1:00...

Friday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Run/Row/Bike :50/:10 Plate Jumps DB Box Step Ups Single Arm DB S2OH :25 R/A :25 L/A Scorpions Alt DB Snatch Calf Stretch :25 R/L :25 L/L Core DB Goblet Squats into Banded Pick 2-3...

Wednesday

Crossfit NWA – CrossFitView Public WhiteboardBarbell CyclingClean (Power Clean + Hang Power Clean 1+1x4x3)1 PC + 1 HPCx4 UB= 1 set Complete 3 sets During this BB cycling pick a moderate weight you can stay consistent with.StrengthPush Jerk + Split Jerk (1+1 x5)1...

Saturday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upMetcon (6 Rounds for reps)AMRAP 4 minutes 5 unbroken Power Snatches 115/85 95/65 back and forth -straight into- AMRAP 4 minutes Max Calorie Row (switch as desired) -rest 4:00- AMRAP 4 minutes 5 unbroken Power...