CrossFit Now – CrossFit
WOD
“It’s Going Down” (Time)
“It’s Going Down”
Hang Power Snatches
21-18-15-12-9:
Hang Power Snatches
Thrusters
After Each Set: 30 Double Unders
45 singles
27 min Cap
RX+-75/55#
RX -65/45#
50-59 0-45/35#
60+ -35/15#,30 Singles
Basics-BB/PVC 15-12-9 with 15 jump rope after each movement
DESCRIPTION
* This triplet workout combines large range of motion weightlifting movements with double unders
* The double unders take place after each set on the barbell
* The workout flows like this:
21 Hang Power Snatches
30 Double Unders
21 Thrusters
30 Double Unders
18 Hang Power Snatches
30 Double Unders
…
* We expect this piece to take between 15-25 minutes to complete
HANG POWER SNATCHES
* The barbell movements are designed to be very light
* We’re likely choosing our one barbell weight based of this movement, as it is the more challenging of the two
* This should be a load that you are capable of completing 30+ reps unbroken when fresh
* The “hang” position is defined as anywhere above the knees
THRUSTERS
* This is preferably the same weight as the hang power snatches
* This should be a load that you could also cycle for 30+ unbroken reps when fresh
DOUBLE UNDERS
* Each set is designed to be small and manageable
* Choose a number or variation that you can complete ideally unbroken each set
AFTER PARTY
Rowing Conditioning 1000 750 500 (No Measure)
Row Conditioning
1000m Row
Rest 1 min
750m Row
Rest 1 min
500m row
Not for score – moderate pace