(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

WOD

“20 Questions” (Time)

“20 Questions”

For Time:

20 Power Cleans

20 Thrusters

20 Push Press

20 Hang Power Snatches

20 Overhead Squats

20 Front Squats

On the Minute: 5 Burpees

20 min Time Cap

RX+-95/65#

RX -75/55#

50-59-55/45#

60+ -45/35#

Basics-PVC/BB, 10 reps, 3 Burpees
DESCRIPTION

* Today’s workout includes 6 lightweight barbell movements and one bodyweight movement

* The goal of this barbell conditioning piece is to complete the 120 barbell reps for time

* However, 5 burpees at the top of each minute will slow your progress

* After finishing the burpees, you’ll pick up wherever you left off on the barbell

* We begin the workout with burpees at the 0:00 and will repeat them on the 1:00, 2:00, 3:00, and so on…

* We intended time range of this workout is between 12-18 minutes

BARBELL MOVEMENTS

* While there are 6 total movements, some are more challenging than others

* We want to choose our weight based off the one that is the most challenging for us

* This will likely be the thrusters, overhead squats, or hang power snatches

* Choose a light weight that allows you to complete 25-30 reps unbroken when fresh

* Try to use one barbell weight across, unless there is one movement that is significantly different from the others

* A common example here would be the overhead squats being more challenging than the rest due to mobility

* In this case, you can complete the overhead squats with a lighter bar or simply double up the front squats

BURPEES

* Chest and thighs hit the floor in the bottom

* You can jump-up or step-up off the floor

* Jump to full extension with some air under the feet and a small clap overhead

AFTER PARTY

Body Armor (A) RDL FRBL

Body Armor (A)

2 Sets:

10 Romanian Deadlifts

20 Front Rack Barbell Lunges

Rest 2 Minutes Between Sets

Body Armor (B) RDL FRL

Body Armor (B)

2 Sets:

5 Romanian Deadlifts

10 Front Rack Barbell Lunges

Rest 2 Minutes Between Sets

Try to go up on weight on (B)