CrossFit Now – CrossFit
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.