CrossFit Now – CrossFit
WOD
“DelighT” (AMRAP – Rounds)
“DelighT”
AMRAP 15:
12 Box Jump Overs
12 Deadlifts
9 Bar-Facing Burpees
9 Hang Power Cleans
6 Pull-ups
6 Push Jerks
RX+-24/20″, 155/105#, Strict Pull Ups
RX-24/20″, 135/95#, Kipping Pull Ups
50-59-20/16″, 105/75#, Jumping PU
60+-Step ups, 95/65#, Ring Rows
Basics-8 AMRAP Burpees, PVC/BB, Step Overs and Ring Rows
DESCRIPTION
We’ll alternate between bodyweight and barbell movements in this threshold workout
Your score today is total rounds and reps completed
The intended scoring range is between 3-4 rounds
BARBELL MOVEMENTS
Use one barbell weight for all 3 movements
Choose a weight based on the hang power cleans and push jerks
This weight should allow you to:
Complete the Hang Power Cleans in 2 sets
The Push Jerks in 1 set
BOX JUMP OVERS
There is no need to stand to full extension at the top
We recommend jumping down or stepping down instead of rebounding
BAR FACING BURPEES
Like the box jump overs, you do not have to stand to full extension when jumping over the bar
STRICT PULL-UPS
If you have 10+ strict pull-ups, complete this station as written
Complete a modification if you’re not there yet