CrossFit Now – CrossFit
STRENGTH
Barbell Complex 2 PC 2 FS 2 PJ
In 15 min Build to a Heavy Complex:
2 Power Cleans
2 Front Squats
2 Push Jerks
WOD
“Snickers” (Time)
“Snickers”
30-20-10:
Power Cleans
Front Squats
Push Jerks
17 min Time Cap
RX+-95/65#
RX -75/55#
50-59 -55/45#
60+-45/35#
Basics-15-10-5 PVC/BB
DESCRIPTION
Today’s two-part day focuses on barbell cycling at both heavy and lighter weights
We’ll start things off with a 6-rep barbell complex that is designed to be completed unbroken
We’ll build to a heavy complex with the movements that are also used in our conditioning piece
Over the 3 rounds of “Snickers”, we’ll complete 180 total reps on the barbell
For this reason, choosing the correct weight is important
The most challenging movements will likely be the front squats or push jerks
Pick a load for this workout that allows you to complete 30+ reps of these unbroken when fresh
The intended time range for this workout is between around 9-15 minutes
AFTER PARTY
Capacity Builder DP Row (4 Rounds for time)
Capacity Builder
On the 4:00 x 4 Rounds:
9 Devil’s Press (50’s/35’s)
24/18 Calorie Row