CrossFit Now – CrossFit
“New Level” (Time)
“New Level”
For Time:
800 Meter Run
20 Power Snatches
20 Pull-ups
800 Meter Run
20 Clean & Jerks
20 Pull-ups
800 Meter Run
20 Thrusters
20 Pull-ups
30 min Time Cap
Subs
1000m Row or 50/35 Cal Bike
RX+-115/85#
RX -95/65#
50-59-75/55#, Jumping Pull Ups
60+-65/45#, 400m Runs Ring Rows
Basics-PVC/BB, 200m Runs and Ring Rows
DESCRIPTION
* This balanced workout combines moderate distance cardio, moderate weightlifting, and upper body pull gymnastics
* The estimated time range for this piece is between 18-30 minutes
BARBELL MOVEMENTS
* Let’s plan on using one barbell weight for all 3 movements
* This should be a moderate weight that allows you to complete quick singles on the Olympic lifts and the thrusters in 3 sets (Example: 8-7-5)
PULL-UPS
* Prescribed is kipping chin over bar pull-ups
* Choose a number or variation that allows you to complete each round in 2 minutes or less