CrossFit Now – CrossFit
“Sand Bar” CJ Run FC (6 Rounds for time)
“Sand Bar”
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks
400 Meter Run
100m Farmer Carry w/ 1 KB
RX+-155/105#, 70/53#
RX -135/95#, 53/35#
50-59 -95/65# 35/26#
60+ -65/45#, 26/18#
Basics-3 Rounds – Light weights, 200m Run
DESCRIPTION
You’ll work through the 3 listed movements for time and rest with whatever time remains in the 5-minute window
With some rest built in, we’re looking to move with a purpose when it’s time to go
Rounds begin every 5 minutes (0:00-5:00-10:00-15:00-20:00-25:00)
To ensure the right stimulus, we want these rounds to take under 4 minutes to complete
This gives you at least 1 minute of rest, which allows you to maintain a higher intensity
Record all 6 times, as your score is the slowest the 6 rounds
POWER CLEAN AND JERKS
Choose a barbell that’s on the lighter side of moderate
With this being the first movement after resting, this should be a weight that you can complete in 1-2 ‘touch and go’ sets or as very fast singles today
You have the option to push press or push jerk the weight overhead
WRECK BAG RUN
For our final movement of each round, we’re looking to move a shorter distance with a heavy object.
When considering subs or weights for this station, choose an option that takes less than 1 minute to complete
RUN
When considering subs for this station, choose an option that takes less than 2 minutes to complete