CrossFit Now – CrossFit
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