CrossFit Now – CrossFit
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