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WOD

“Forecast” (3 Rounds for reps)

“Forecast”

AMRAP 4:

27/21 Calorie Row

21 Power Snatches

21 Bar Facing Burpees

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

15 Power Snatches

15 Bar Facing Burpees

Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row

9 Power Snatches

9 Bar Facing Burpees

Subs

21/15, 15/9, 9/6 Cal Bike

RX+ – M- 75/95/115# W- 55/65/85#

RX – M-65/75/95#. W-45/55/65#

50-59 – M- 55/65/75#, W- 35/45/55#

60+ – -M- 55/65/75#, W- 35/45/55#, Just Burpees

Basics-Female Calories, Just Burpees, PS w/ PVC/BB
DESCRIPTION

* Today’s interval workout is similar to “Doce” from last week with several changes:

* Completing power snatches instead of power cleans

* The barbell weight increases with each round (decreased last week)

* The reps decrease with each round (stayed the same last week)

* Performing bar facing burpees instead of burpee box jumps overs

* With 4 minutes of rest built in after each round, we’re looking for a fast pace throughout

* In each interval, look to choose weights or rep numbers that allow you to finish at least 1 round

POWER SNATCHES

* With short work windows, look to complete touch-and-go sets if possible on the first two barbells

* Choose your weight based of the following recommendations:

* 1st Bar: Can Cycle for 30+ Unbroken Reps When Fresh

* 2nd Bar: Can Cycle for 21+ Unbroken Reps When Fresh

* 3rd Bar: Can Cycle for 12+ Unbroken Reps When Fresh

BAR FACING BURPEES

* You can jump-up or step-up out of the burpee

* Jump over the bar for “RX”

* Square up to the face the bar in the bottom of the burpee

AFTER PARTY

Power Snatch (Establish 1 RM)