CrossFit Now – CrossFit
WOD
“Stub Hub” T2B PS CAL OHS (Time)
“Stub Hub”
21-15-9:
Toes to Bar
Power Snatches
Directly Into…
9-15-21:
Calorie Bike/Row/Ski
Overhead Squats
RX+-96/65#
RX -75/55#
50-59 -55/45#, Hanging Knee Raises
60+ -45/35#, Sit Ups
Basics-15-12-9 and 9-12-15,PVC or BB Sit Ups
DESCRIPTION
This balanced two-part workout features gymnastics, weightlifting, and cardio components
You’ll complete all the reps of the 21-15-9 couplet before advancing to the 9-15-21 couplet
There is no rest between couplets – you’ll move right into the bike/row/ski following your last power snatch
Your score is the total time it takes to complete the 180 reps
The intended time range for this workout is between 10-20 minutes
BARBELL MOVEMENTS
Both barbell movements are designed to be fairly light
When fresh, you should be able to complete 21+ reps unbroken
We’re ideally using one barbell weight for both lifts, based on the movement that is more challenging for you
If you’re on the fence about weights, lean towards the lighter side
TOES TO BAR
If you have 15+ toes to bar unbroken when fresh, let’s complete this station as written
If you’re not quite there, consider reducing reps or doing knee raises or lying toes to bar
AFTER PARTY
Every 3 min