CrossFit Now – CrossFit
WOD
“Fight Night” (AMRAP – Rounds and Reps)
“Fight Night”
AMRAP 20:
20 Wallballs
20 Hang Power Snatches
20 Box Jumps
20 Overhead Squats
20/15 Calorie Row
Subs: 15/12 Cal Bike
RX+-Same as RX
RX -75/55#, 20/14#, 10/9′, 24/20″
50-59-65/45# 14/10#, 10/8′, 20/16″
60+ -45/35#, 10/6#, 10/8′ Step ups
Basics-10 AMRAP – PVC/BB, Step Ups
DESCRIPTION
Today’s AMRAP workout resembles the movement patterns seen in the benchmark “Fight Gone Bad”
If we had to describe the feeling of this workout, it would be “light and long”
With a good amount of time to work today, it’s all about finding a manageable break-up plan and pace
Your score today is the total number of Rounds + Reps completed
Over the 20 minutes, we can expect to complete about 3-4 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
BARBELL MOVEMENTS
Let’s use a singular barbell weight for both movements, based on which one is more challenging for you
This should be a very light load that you could complete for 30+ unbroken reps when fresh
Note that the hang position is defined as anywhere above the knees
BOX JUMPS
These are standard box jumps, so we’ll finish at full extension on top of the box
Jump up to the box for “RX”
We recommend stepping or jumping down instead of the riskier “rebounding” option