CrossFit Now – CrossFit
WOD
“Doce” (3 Rounds for reps)
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs
*PC weight decreases each AMRAP
Subs
21/15 Calorie Assault Bike
400m Run
RX+ – M- 135/115/95# W-95/85/65#, 24/20″
RX – M- 115/95/85# W- 85/65/55#, 24/20″
50-59 – M- 95/85/65# W-65/55/45#, 20/16″
60+ – M- 85/65/55#. W-55/45/35#, 10 Burpee Step Ups
Basics – 15 Cal Row, 10 PC w/ PVC/BB, 5 Burpee Box Step Ups
DESCRIPTION
* We’ll complete as many rounds and reps as possible in these fast paced intervals
* With rest built in, look to bring the intensity today
* The weight decrease each round will allow us to maintain similar scores despite being fatigued
* The general maximum time we’re looking to spend on the row and power cleans combined is 3 minutes total
* This gives us at least 1 minute to complete burpee box jump overs
POWER CLEANS
* When choosing weights, consider the following set suggestions:
* 1st Bar: 3-4 Sets Today
* 2nd Bar: 2-3 Sets Today
* 3rd Bar: 1-2 Sets Today
BURPEE BOX JUMP OVERS
* You can jump up or step-up out of the burpee
* Jump-up to the box for “RX”
* There is no need to stand to full extension on top of the box
AFTER PARTY
Body Armor BP DB BOR BPA (No Measure)
Body Armor – No Score
3 Giant Sets:
7 Barbell Bench Press
14 Double Dumbbell Bent Over Row
28 Banded Pull-Aparts
Rest 2 Minutes Between Sets