CrossFit Now – CrossFit
“Wedding March” BURP RUN DBS RL (Time)
“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Reverse Lunges
35 min Time Cap
RX+-50/35#
RX -35/20#
50-59-20/15#
60+ -15/10#, Air Squats
Basics-20 Burpees, 500m Row, 20 DB Snatches, 20 Reverse Lunges
DESCRIPTION
Today’s descending rep scheme workout balances out two gymnastics movements with moderate weight barbell squat cleans
The intended time range for this workout is between 12-20 minutes
DOUBLE UNDERS
If you have 75+ double unders unbroken when fresh, look to complete this piece unbroken
If you’re not there yet, consider reducing the reps or choosing a modification from further down the page
Some common rep scheme mods are:
75-50-25
50-35-20
STRICT PULL-UPS
If you have 15+ strict pull-ups unbroken when fresh, we recommend completing this workout as written
If you’re not quite there, consider reducing the rep number or choosing a modification such as kipping, jumping pull ups or ring rows
Some common rep scheme mods are:
15-12-9
12-9-6
9-6-3
BARBELLL SQUAT CLEANS
Choose a moderate weight that you could cycle for 12+ reps unbroken when fresh
Within the workout, we’re looking to chip away at small, manageable sets on this movement
ROWING VERSION
“Wedding March” BURP ROW DBS RL (Time)
“Wedding March”
For Time:
50 Burpees
2000m Row
75 Alternating Dumbbell Power Snatches
2000m Row
100 Reverse Lunges
35 min Time Cap
RX+-50/35#
RX -35/20#
50-59-20/15#
60+ -15/10#, Air Squats
Basics-20 Burpees, 500m Row, 20 DB Snatches, 20 Reverse Lunges