CrossFit Now – CrossFit
STRENGTH
0:00: Barbell Complex PS OHS
1 Power Snatch
3 Overhead Squats
1:30: Barbell Complex PS OHS
1 Power Snatch
3 Overhead Squats
3:00: Barbell Complex PS OHS
1 Power Snatch
3 Overhead Squats
4:30: Barbell Complex PS OHS
1 Power Snatch
3 Overhead Squats
6:00: Barbell Complex PS OHS
1 Power Snatch
3 Overhead Squats
7:30: Barbell Complex PS OHS
1 Power Snatch
3 Overhead Squats
WOD
“Top Shelf” (AMRAP – Rounds and Reps)
“Top Shelf”
AMRAP 15:
21 Wallballs
12 Power Snatches
15 Toes to Bar
12 Overhead Squats
RX+-Same as RX
RX-95/65# 20/14#, 10/9′
50-59-75/55#, 14/10#, 10/8′, Hanging Knee Raises
60+-64/45#, 10/6#, 10/8′, Sit Ups
Basics-8 AMRAP PCV/BB, Sit Ups
DESCRIPTION
We’ll start the day with an on-the-clock barbell complex
The goal here is to build in weight with each set
This serves as a technique primer and a chance to touch some loads that are heavier than workout weight
We’ll follow up this Barbell Complex with “Top Shelf”
We can expect to complete around 3½-5 rounds over the 15 minutes of work
POWER SNATCH + OVERHEAD SQUATS
Choose a lighter weight that allows for:
2-3 sets on the power snatches
1-2 sets on the overhead squats
TOES TO BAR & WALLBALLS
Choose weights/variations/rep numbers that allow you to complete both of these stations in around 1 minute
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 @ 66-68%% 1RM Front Squat