CrossFit Now – CrossFit
WOD
“Rush Hour” (5 Rounds for time)
Rush Hour
On the 4:00 x 5 Rounds:
20/15 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches
Subs
25/18 Calorie Row
RX+-135/95#
RX -115/75#
50-59- 75/55#
60+-55/45#, Burpee Step Overs
Basics-10 Cal, 5 Burpees, 5 PS w/ PVC/BB
DESCRIPTION
* In this faster paced interval workout, you’ll complete the listed work, then rest with whatever time remains in the 4-minute window
* Record your times for each round, with you final score being the slowest of the 5 efforts
* New rounds begin on the (0:00-4:00-8:00-12:00-16:00)
* To get the right stimulus and proper rest, rounds should take less than 3 minutes to complete
LATERAL BARBELL BURPEES
* You can jump or step up off the floor
* Jump over the bar with 2 feet for “RX”
* There is no need to reach full extension on the jump over the bar
POWER SNATCHES
* Looking to choose a moderate weight for the final station
* This should be a weight you could cycle for 5-7 unbroken reps when fresh
* Within the workout, we’re likely looking at smaller sets or quick singles
* It’s important here to find the sweet spot between too light and too heavy
AFTER PARTY
Rest 3 min between sets