CrossFit Now – CrossFit
WOD
“Four Eyes” (6 Rounds for weight)
“Four Eyes”
On the 4:00 x 6 Rounds:
200m Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans
Build In Weight On Hang Power Clean
SCORE IS WEIGHT LIFTED, NOT TIME
RX+-Same as RX
RX -As Written
50-59-Hanging Knee Raises
60+ -125m Row, Sit ups
Basics-125m Row, Sit Ups, PVC/BB, Score is TIME
DESCRIPTION
We’re combining a strength day with cardio and gymnastics in this interval conditioning piece
After completing the 3 listed movements, you’ll rest until the next round begins
Rounds begin every 4 minutes [0-4-8-12-16-20]
With each round, we’ll build in weight on the hang power clean
Rounds 1-2: 5 Hang Power Cleans
Rounds 3-4: 4 Hang Power Cleans
Rounds 5-6: 3 Hang Power Cleans
Your score for each round is the weight lifted for the hang power cleans
There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest
These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights
TOES TO BAR
Choose a rep number or variation that you can complete unbroken each round. Scale to Hanging knee raises, Lying T2B or Sit Ups
HANG POWER CLEANS
A good place to start for your first round will likely be around 70-75% of your 1RM power clean
All weights should be on the moderately heavy to heavy side
Each set is designed to be completed unbroken
ROWING VERSION
“Four Eyes” Rowing version (6 Rounds for weight)
Four Eyes”
On the 4:00 x 6 Rounds:
250m Row
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans
Build In Weight On Hang Power Clean
SCORE IS WEIGHT LIFTED, NOT TIME
RX+-Same as RX
RX -As Written
50-59-Hanging Knee Raises
60+ -125m Row, Sit ups
Basics-125m Row, Sit Ups, PVC/BB, Score is TIME