CrossFit Now – CrossFit
WOD
“Steel Toe” Single Version (Time)
“Steel Toe”
1000m Row
30 Toes to Bar
Into…
10 Burpee Box Jump Overs
10 Clean and Jerks
10 Burpee Box Jump Overs
10 Clean and Jerks
10 Burpee Box Jump Overs
10 Clean and Jerks
Basics
500m Row, 15 Knee Raises
5 BBStepOver, 5 CJ same weight
RX -M-95/105/135#, W- 65/75/95#, 24/20″
RX+- M- 135/155/185#, W -95/105/135#, 24/20″
50-59- M-65/75/95#, W- 55/65/75#, 20/16″
60+-M-55/65/75#, W- 45/55/65, Step Ups
-OR-
“Steel Toe” Team of 3 (Time)
“Steel Toe”
3 Rounds
1000m Row
30 Toes to Bar
Into…
10 Burpee Box Jump Overs
10 Clean and Jerks
10 Burpee Box Jump Overs
10 Clean and Jerks
10 Burpee Box Jump Overs
10 Clean and Jerks
*One athlete works at time. 30 min cap
Basics
500m Row, 15 Knee Raises
5 BBStepOver, 5 CJ same weight
RX -M-95/105/135#, W- 65/75/95#, 24/20″
RX+- M- 135/155/185#, W -95/105/135#, 24/20″
50-59- M-65/75/95#, W- 55/65/75#, 20/16″
60+-M-55/65/75#, W- 45/55/65, Step Ups
STRENGTH
60%: Split Jerk Complex 1 Pause SJ + 1 SP (60% 1RM Jerk)
Split Jerk Complex
1 Pausing Split Jerk
1 Split Jerk
63%: Split Jerk Complex 1 Pause SJ + 1 SP (63% 1RM Jerk)
Split Jerk Complex
1 Pausing Split Jerk
1 Split Jerk
66%: Split Jerk Complex 1 Pause SJ + 1 SP (66% 1RM Jerk)
Split Jerk Complex
1 Pausing Split Jerk
1 Split Jerk
69%: Split Jerk Complex 1 Pause SJ + 1 SP (69% 1RM Jerk)
Split Jerk Complex
1 Pausing Split Jerk
1 Split Jerk
72%: Split Jerk Complex 1 Pause SJ + 1 SP (72% 1RM Jerk)
Split Jerk Complex
1 Pausing Split Jerk
1 Split Jerk
72%: Split Jerk Complex 1 Pause SJ + 1 SP (72% 1RM Jerk)
Split Jerk Complex
1 Pausing Split Jerk
1 Split Jerk
72%: Split Jerk Complex 1 Pause SJ + 1 SP (72% 1RM Jerk)
Split Jerk Complex
1 Pausing Split Jerk
1 Split Jerk