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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

AFTER PARTY

1: Power Snatch (Set 1 @ 79% of 1 RM )

1: Power Snatch (Set 1 @ 82% of 1 RM )

1: Power Snatch (Set 1 @ 85% of 1 RM )

1: Power Snatch (Set 1 @ 82% of 1 RM )

1: Power Snatch (Set 1 @ 85% of 1 RM )

1: Power Snatch (Set 1 @ 88% of 1 RM )

1: Power Snatch (Set 1 @ 85% of 1 RM )

1: Power Snatch (Set 1 @ 88% of 1 RM )

1: Power Snatch (Set 1 @ 91% of 1 RM )

1: Power Snatch (Set 1 @ 88% of 1 RM )

1: Power Snatch (Set 1 @ 88% of 1 RM )