CrossFit Now – CrossFit
WOD
“Three Eagles” (3 Rounds for time)
“Three Eagles”
[On the 0:00]:
1 Mile Run
[On the 10:00]:
3 Rounds:
15 Hang Power Cleans
12 Lateral Barbell Burpees
9 Thrusters
[On the 20:00]:
1 Mile Run
Subs:
2000m Row
RX+-135/95#
RX -115/75#
50-59 -75/55#
60+-55/45#, 800m Runs, Just Burpees
Basics-400m Runs, 9-7-5 PVC/BB and just burpees
DESCRIPTION
* You’ll have 10 minutes to complete each of the 3 scored sections in today’s workout
* Cap each of these efforts at 9 minutes, giving you at least 1 minute to rest and transition to the next part
* Record your score for the first mile run, the 3 round triplet, and the second mile run separately
* Your final score will be all three of these times added together
BARBELL MOVEMENTS
* Choose your weight for the barbell movements based off the more challenging station – the thruster
* This should be a heavier weight, but one that you can complete within 2 sets on every round
* This 3 round triplet is meant to be a grind, but each movement should take 1 minute or less to complete
* Maintaining 1 minute or less for each movement gets you in under the 9 minute cap
* Adjust the weights as necessary to meet this recommendation
LATERAL BARBELL BUPREES
* You do not have to stand to full extension when jumping over the bar
* Jumping up and stepping up off the floor are allowed
* Jump over the bar with two feet for “RX”