CrossFit Now – CrossFit
WOD
“Bamm-Bamm” (AMRAP – Rounds and Reps)
“Bamm-Bamm”
AMRAP 20:
50 Wallballs
40 Alt Dumbbell Snatches
30/24 Calorie Assault Bike
20 Toes to Bar
Subs:
30/24 Cal any machine or 400m Run
RX+-20/14#, 10/9′, 50/35#
RX -20/14#, 10/8′, 35/20#
50-59 -14/10#, 10/8′, 20/15#
60+ -10/6#, 10/8′, 15/10#
Basics-10 AMRAP, 25 WB, 20 DBS, 15 Cal, 10 Sit Ups
DESCRIPTION
* “Bamm-Bamm” is a longer effort that balances out weightlifting, gymnastics, and cardio components
* Over the 20 minutes of work, we can expect to complete 1½ – 2+ rounds
WALLBALLS
* Choose a weight that you can complete for 50+ unbroken reps when fresh
* Men throw to 10 feet and Women throw to 9 feet
ALTERNATING DUMBBELL SNATCHES
* Let’s choose a weight that can be completed for 30+ reps unbroken when fresh
* We’ll alternate arms on every rep for a total of 20 each side
* Both heads of the dumbbell should make contact with the floor between the feet
TOES TO BAR
* If you have 20+ toes to bar unbroken when fresh, let’s complete this station as written
* If you’re not there yet, consider reducing reps or doing hanging knee raises, lying T2B or sit ups
AFTER PARTY
1: Front Squat + Back Squat Complex (Set 1 – 50% of 1 RM of Front Squat)
3 Front Squats + 6 Back Squats
1: Front Squat + Back Squat Complex (Set 1 – 53% of 1 RM of Front Squat)
3 Front Squats + 6 Back Squats
1: Front Squat + Back Squat Complex (Set 1 – 56% of 1 RM of Front Squat)
3 Front Squats + 6 Back Squats
1: Front Squat + Back Squat Complex (Set 1 – 59% of 1 RM of Front Squat)
3 Front Squats + 6 Back Squats
1: Front Squat + Back Squat Complex (Set 1 – 62% of 1 RM of Front Squat)
3 Front Squats + 6 Back Squats