CrossFit Now – CrossFit
WOD
“Layover” (Time)
“Layover”
5 Rounds For Time:
15/10 Calorie Assault Bike
10 Pull-ups
Directly Into…
5 Rounds:
10 Power Cleans
10 Push Jerks
25 min Time Cap
Subs
20/15 Row or 200m Run
RX+-95/65#, Chest to bar
RX -95/65#, Chin over bar
50-59-75/55#, Jumping Pull Ups
60+-65/45#, Ring Rows
Basics-5 Cal, 5 Ring Rows, 5 PC 5 PJ with PVC/BB
DESCRIPTION
Today’s conditioning workout is broken up into two 5-round pieces
You’ll complete all the bike/row and pull-ups before moving to the cleans and jerks
There is no rest between sections
Your score is the total time it takes to clear the 10 rounds
We expect this workout to take between 15-25 minutes to complete
CHEST TO BAR PULL-UPS
Choose a rep number or variation that can be completed within 2-3 sets per round. If you are not there yet do the RX version or Chin over bar or scale to jumping pull ups or ring rows
BARBELL MOVEMENTS
The barbell is designed to be relatively light today
Choose a weight that allows for:
Power Cleans in 2-3 Sets
Unbroken Push Jerks
AFTER PARTY
Threshold Cond – Bike (3 Rounds for calories)
Threshold Conditioning
On the Minute x 6 Rounds:
:20 Second Assault Bike
:40 Seconds Rest
Rest 2 Minutes
On the Minute x 4 Rounds:
:30 Seconds Assault Bike
:30 Seconds Rest
Rest 2 Minutes
On the Minute x 2 Rounds:
:40 Seconds Assault Bike
:20 Seconds Rest
* Score is total Cal for each OTM