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STRENGTH

Hang Power Snatch (10 EMOM x 2)

Hang Power Snatch (10 EMOM x 2)

Hang Power Snatch (10 EMOM x 2)

Hang Power Snatch (10 EMOM x 2)

Hang Power Snatch (10 EMOM x 2)

Hang Power Snatch (10 EMOM x 2)

Hang Power Snatch (10 EMOM x 2)

Hang Power Snatch (10 EMOM x 2)

Hang Power Snatch (10 EMOM x 2)

Hang Power Snatch (10 EMOM x 2)

WOD

“No Air” (AMRAP – Rounds and Reps)

“No Air”

AMRAP 15:

30 Air Squats

20 Hang Power Snatches

10 Pull Ups

RX+-75/55#, Strict Pull Ups

RX -75/55#, Kipping Pull Ups

50-59-65/45#, Jumping Pull Ups

60+-55/35#, Ring Rows

Basics-8 AMRAP. HPS w. PVC/BB, Ring Rows
DESCRIPTION

* We have two parts today, both with one common movement: the hang power snatch

* The first piece will give us a chance to work up to something heavier than workout weight

* This is a great chance for coaches to see and correct the movement before the workout begins

* Choose moderate weights that balance technique and power

* Athletes can increase or stay the same across

* This simple triplet workout that follows combines two bodyweight movements with a light weight hang power snatch

* The air squats will go quickly, but we’ll have to grind through the final two movements

* The intended scoring range is between 3.5-5 rounds

HANG POWER SNATCHES

* This light weight hang power snatch should be something you can complete in 2-4 quick sets

* Hang is defined as anywhere above the knees

PULL-UPS

* If you have over 10+ pull-ups unbroken, let’s complete this as written

* If you’re not there yet, consider choosing a variation such as jumping pull ups, banded pull ups or ring rows.

* This station is ideally completed in 1 minute or less

AFTER PARTY

“Stamina Squats” 10 min (Weight)

Stamina Squats

On the Minute x 8

Minute 1: 5 Front Squats

Minute 2: 10 Back Squats

Minute 3: 5 Front Squats

Minute 4: 10 Back Squats

Minute 5: 5 Front Squats

Minute 6: 10 Back Squats

Minute 7: 5 Front Squats

Minute 8: 10 Back Squats

Minute 9: 5 Front Squats

Minute 10: 10 Back Squats

Barbell Loaded at 57% on 1RM Front Squat