CrossFit Now – CrossFit
WOD
“Knock on Wood” (Time)
“Knock on Wood”
3 Rounds For Time
30 Power Snatches
30 Box Jump Overs
30 Pull-ups
30/24 Calorie Row
25 min Time Cap
Subs:
25/18 Calorie Bike or 300m Run
RX+-75/55#, 24/20″
RX -55/45#, 24/20″
50-59 -45/35#, 20/16#, Jumping PU
60+ -45/35#, Step Ups, Ring Rows, 24/18 Cal
Basics-10 of each movement/cal, PVC/BB, Step Ups, Ring Rows
DESCRIPTION
* Going light and long for this beefy 3-round workout
* This high-rep workout is a nice balance of weightlifting, gymnastics, and cardio
* There is a 25 minute time cap on this piece
* In order to make it in under the cap, athletes will need to average about 2 minutes per movement on every round
* Adjust the weight, variations, or rep numbers in order to complete each station in 2 minutes or less
* Reducing the overall workout volume to 25 or 20 reps may also allow athletes to get the right stimulus
POWER SNATCHES
* Choose a light weight that you can cycle for 30+ reps unbroken when fresh
* With 90 total reps here, if you’re on the fence between two weights, go with the lighter one
BOX JUMP OVERS
* These can be completed facing the box or as lateral box jump overs
* We recommend jumping or stepping down over the riskier “rebounding” box jumps
* There is no need to stand to full extension on top of the box
* Jump up to the box for “RX”
PULL-UPS
* Choose a rep number or variation that allows you to complete this station in 2 minutes or less
* You could reduce reps, do jumping, use a band, complete ring rows