(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

STRENGTH

Power Snatch + Overhead Squat Complex (Weight)

2 Power Snatches + 1 Overhead Squat
10 EMOM

WOD

“All That” (Time)

“All That”

21-15-9:

Power Snatches

Overhead Squats

50/35 Calorie Assault Bike

9-15-21:

Power Snatches

Overhead Squats

18 Min Time Cap

Subs:

1000m Row or 800m Run

RX+Same as RX

RX -75/55#

50-59-65/45#

60+-55/35# Back Squats

Basics -12-9-6 , 25 Cals, 6-9-12 PVC/BB
DESCRIPTION

Our opening piece of the day is an opportunity for athletes to work on the two barbell movements before we see them in the metcon

Athletes can stay at one load across or build across the 10 minutes

These should all be performed at loads that support excellent technique

The conditioning piece that follows is intended to be light

This pieces is intended to take around 12-18 minutes to complete

BARBELL MOVEMENTS

The barbell weights in “All That” should allow you to complete 30+ unbroken reps when fresh

Use one load based off the movement that is more challenging for you

AFTER PARTY

Stamina Squats 12 min (Weight)

On the Minute x 12 :

Minute 1: 3 Front Squats

Minute 2: 6 Back Squats

Minute 3: 3 Front Squats

Minute 4: 6 Back Squats

Minute 5: 3 Front Squats

Minute 6: 6 Back Squats

Minute 7: 3 Front Squats

Minute 8: 6 Back Squats

Minute 9: 3 Front Squats

Minute 10: 6 Back Squats

Minute 11: 3 Front Squats

Minute 12: 6 Back Squats

Barbell Loaded @ 63% 1RM Front Squat