CrossFit Now – CrossFit
WOD
“Red Zone” HPS THRUST (Time)
“Red Zone”
21-15-9-15-21:
Hang Power Snatch
Thrusters
RX+-Same as RX
RX -75/55#
50-59 -55/45#
60+ -45/35#
Basics-12-9-6-9-12, barbell or PVC
Time Cap 18 Min
DESCRIPTION
Today’s couplet workout is all about weightlifting, as we alternate between 2 barbell movements
Choose one light-moderate barbell weight for both movements based on the movement that is more challenging for you
This should be a weight that allows you to cycle 21+ reps unbroken when fresh at the more challenging movement
Since this workout has fairly high reps [81] with just one piece of equipment, go with a lighter weight if you’re on the fence between two options
You can expect this workout to take between [10-18] minutes to complete
HANG POWER SNATCH
The hang position is defined as anywhere above the knees.
In one movement you will bring the barbell overhead to a locked out position
THRUSTERS
Holding the barbell in a front squat
position you will squat below parallel and jump the weight overhead
Note that there is no re-bend of the knees after the press – the knees should stay locked out
AFTER PARTY
Body Armor 3x Band PA, HR, Band TE, Band GM (No Measure)
Body Armor
3 Rounds:
45 Seconds Banded Pull-Aparts-http://youtu.be/VHRiIjvHJpY
45 Seconds Hollow Rocks –http://youtu.be/gQ2Pcv0GHtU
45 Seconds Banded Tricep Extensions –http://youtu.be/TcuF2yVabTY
45 Seconds Banded Good Mornings – https://youtu.be/qS2PveiBtpM
Rest 1 Minute Between Rounds