(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

WOD

“Baggage Claim” (Time)

“Baggage Claim”

3 Rounds For Time:

400 Meter Run

200 Meter Dumbbell Run

10 Power Snatches

22 min Time Cap

Sub:

500m Row, 300m RUN

RX+-50/35#, 135/95#

RX -35/20#, 115/75#

50-59 -75/55#

60+-55/45#, 200m Run and DB Carry

Basics-200m Run, 100m Carry PVC/BB
DESCRIPTION

* The meat of today’s triplet workout will be the weighted running and moderate power snatches

* We expect this piece to take between 12-20 minutes to complete

POWER SNATCHES

* The big thing we want to nail today is choosing the right power snatch weight

* When fresh, you should be able to cycle at least 5 unbroken reps with this moderate weight

* Within the workout, we’re looking for single repetitions with good technique throughout

* If you can easily touch-and-go the barbell, the weight is too light

* If you have to press the weight out overhead with each rep, the weight is too heavy

* Let’s find a nice balance between those two examples

WRECK BAG RUN

* The goal of this station is to carry a moderately heavy weighted object for 200 meters

* This should be a load that you can run with for the full distance

* You can also use bumper plates or kettlebells for this run.