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WOD

“Big Drip” (AMRAP – Rounds and Reps)

“Big Drip”

AMRAP 20:

200 Meter Run

16/12 Calorie Bike

12 Pull-ups

8 Single Arm Dumbbell Snatches

Subs:

For 200m Run do 250 m Row

For Bike do 16/12 on Rower/Ski

RX+-70/50#, Chest to Bar

RX -50/35#, Chin over bar

50-59-35/20#

60+ -20/15#

Basics-10 AMRAP- 200m Run, 12/9 Cal, 6 Ring Rows, Light DB Snatch
DESCRIPTION

* Cardio, gymnastics, and weightlifting movements are incoporated into this longer AMRAP workout

* Over the 20 minutes of work, we can expect to complete about 4-6 rounds

* If you’re short on machines, stagger heats by 2 minutes

CHEST TO BAR PULL-UPS

* Choose a rep number or variation that allows you to clear this station in 1 minute or less

* For athletes who have no goals of competing, we recommend switching chest to bar pull-ups for chin over bar pull-ups or strict pull-ups

SINGLE ARM DUMBBELL SNATCHES

* We’re going a little heavier than usual with the dumbbell today, but for a smaller number of reps

* Like the chest to bars, choose a number or weight that allows you to clear this station in 1 minute or less

* We’ll alternate arms on every rep for a total of 4 each side

* Both heads of the dumbbell should make contact between the feet in the bottom of each rep

“Big Drip” (AMRAP – Rounds and Reps)

“Big Drip”

AMRAP 20:

200 Meter Run

16/12 Calorie Bike

12 Pull-ups

8 Single Arm Dumbbell Snatches

Subs:

For 200m Run do 250 m Row

For Bike do 16/12 on Rower/Ski

RX+-70/50#, Chest to Bar

RX -50/35#, Chin over bar

50-59-35/20#

60+ -20/15#

Basics-10 AMRAP- 200m Run, 12/9 Cal, 6 Ring Rows, Light DB Snatch
DESCRIPTION

* Cardio, gymnastics, and weightlifting movements are incoporated into this longer AMRAP workout

* Over the 20 minutes of work, we can expect to complete about 4-6 rounds

* If you’re short on machines, stagger heats by 2 minutes

CHEST TO BAR PULL-UPS

* Choose a rep number or variation that allows you to clear this station in 1 minute or less

* For athletes who have no goals of competing, we recommend switching chest to bar pull-ups for chin over bar pull-ups or strict pull-ups

SINGLE ARM DUMBBELL SNATCHES

* We’re going a little heavier than usual with the dumbbell today, but for a smaller number of reps

* Like the chest to bars, choose a number or weight that allows you to clear this station in 1 minute or less

* We’ll alternate arms on every rep for a total of 4 each side

* Both heads of the dumbbell should make contact between the feet in the bottom of each rep