CrossFit Now – CrossFit
STRENGTH
Overhead Squat (10 min to est a heavy set of 5 reps)
Rest 4 min
WOD
“Jackie Legs” Row PU OHS (Time)
“Jackie Legs”
For Time:
1,000 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats
17 min Time Cap
RX+-75/55#, Chest to Bar
RX -75/55#, Chin Over Bar
50-59 -55/45#, Jumping PU
60+ -45/35#, Ring Rows
Basics-500m Row, 15 Ring Rows, 20 OHS or BS with PVC/BB
DESCRIPTION
This balanced triplet workout resembles a beefed up version of the benchmark workout “Jackie”
We have a little bit of everything here: 1 mono-structural movement, 1 gymnastics movement, and 1 weightlifting movement
The intended time range for this 3-station workout is between 8-15 minutes
CHEST TO BAR PULL-UPSIf you have 20+ unbroken reps when fresh, let’s complete this station as written
If you’re not there yet, consider reducing reps or choosing a variation from “modifications”
This should be a number or variation that you can ideally complete in under 3 minutes today
OVERHEAD SQUATSChoose a load that you could complete for at least 35+ reps unbroken when fresh
The very light weight should be less of a challenge than the overall rep number
The barbell will be taken from the ground for this final station
You are allowed to squat snatch the first rep if you’d like
AFTER PARTY
Midline DBOHC L SIT (No Measure)
Midline
3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold on parallette
100′ Single Dumbbell Overhead Carry (Right) –http://youtu.be/mWwC8N3ZegY
:15 Second L-Sit Hold on parallette
Rest as Needed Between Sets