CrossFit Now – CrossFit
“Highs and Lows” (Time)
“Highs & Lows”
For Time:
21 Front Squats
42 Alternating Dumbbell Snatches
800 Meter Run
15 Front Squats
30 Alternating Dumbbell Snatches
800 Meter Run
9 Front Squats
18 Alternating Dumbbell Snatches
800 Meter Run
32 min Time Cap
Subs: 1000m Row or 50/35 Calorie Assault
RX+-135/95#, 50/35#
RX -115/75#, 35/20#
50-59-95/65#, 20/15#,
60+-75/55#, 15/10#, 400m Run
Basics-FS 12-9-6, DB Snatch 24-18-12
DESCRIPTION
Half mile runs will break up the weightlifting movements in today’s “long and grindy” workout
The descending rep scheme and runs between should allow us to maintain a good effort on the barbell and dumbbell throughout
Your score today is the total time it takes to complete all the listed work
We expect this workout to take between 20-30 minutes to complete
FRONT SQUATS
Choose a moderate weight that allows you to complete the double digit rounds (21-15) within 2-3 sets
The barbell is taken from the ground, not out of a rack
You can squat clean the first rep of each set if you’d like
ALTERNATING DUMBBELL SNATCHES
Choose a dumbbell weight that allows you to complete 30+ unbroken reps when fresh
We’ll switch hands every rep on this movement
Both heads of the dumbbell should make contact with the floor between the feet