CrossFit Now – CrossFit
WOD
“Jumper Cables” (AMRAP – Rounds and Reps)
“Jumper Cables”
AMRAP 18:
15/12 Calorie Assault Bike
12 Power Cleans
9 Box Jump Overs
Subs
Same Cal Row or 200m Run
RX+-135/95#, 30/24″
RX -115/75#, 24/20″
50-59-95/65#, 20/16″
60+-75/55#, Step Ups
Basics-9 AMRAP 12 cal, PC with PVC/BB, Box Step Overs
DESCRIPTION
* This medium-long AMRAP workout includes three challenging, yet manageable stations
* The repetitive “jumping” action on the cleans and box overs will be made more difficult by the leg fatigue from the bike
* The loading and shorter rep number on each station will allow for steady forward progress
* The estimated scoring range over the 18 minutes is between 4.5-6.5 rounds
POWER CLEANS
* Choose a weight that you could complete for 12+ reps unbroken when fresh
* Within the workout, we’re looking for small sets or quick singles
* This should be a weight where a steady single is always there
BOX JUMP OVERS
* Look to choose a slightly higher box than usual
* Jump up to the box for “RX”
* There is no need to stand to full extension on top of the box
* We recommend stepping down or jumping down instead of rebounding