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STRENGTH

0:00: Pressing Complex PP PJ (12 E2MOM)

Pressing Complex

Every 2 Minutes x 6 Sets:

3 Push Press

3 Push Jerks

2:00: Pressing Complex PP PJ (12 E2MOM)

Pressing Complex

Every 2 Minutes x 6 Sets:

3 Push Press

3 Push Jerks

4:00: Pressing Complex PP PJ (12 E2MOM)

Pressing Complex

Every 2 Minutes x 6 Sets:

3 Push Press

3 Push Jerks

6:00: Pressing Complex PP PJ (12 E2MOM)

Pressing Complex

Every 2 Minutes x 6 Sets:

3 Push Press

3 Push Jerks

8:00: Pressing Complex PP PJ (12 E2MOM)

Pressing Complex

Every 2 Minutes x 6 Sets:

3 Push Press

3 Push Jerks

10:00: Pressing Complex PP PJ (12 E2MOM)

Pressing Complex

Every 2 Minutes x 6 Sets:

3 Push Press

3 Push Jerks

12:00: Pressing Complex PP PJ (12 E2MOM)

Pressing Complex

Every 2 Minutes x 6 Sets:

3 Push Press

3 Push Jerks

WOD

“Uplifting” (AMRAP – Reps)

“Uplifting”

AMRAP 10:

3 Box Jump Overs

3 Toes to Bar

3 Push Jerks

3 Pull Ups

6 Box Jump Overs

6 Toes to Bar

6 Push Jerks

6 Pull Ups



Add 3 Reps Each Round

See below for a scoring:

Finish 3’s: 12 Reps

Finish 6’s: 36 Reps

Finish 9’s: 72 Reps

Finish 12’s: 120 Reps

Finish 15’s: 180 Reps

Finish 18’s: 252 Reps

RX+-24/20″ 135/95#, Chest to Bar

RX-24/20″, 115/75#

50-59-20/16″ 95/65#, Knee Raises, Jumping PU

60+Step Ups, 75/55#, Sit Ups, Ring Rows

Basics-10 min, PVC/BB, Step Ups,

Sit Ups, Ring Rows
DESCRIPTION

We have two parts to this training day

The first part is a 6 set, 6 rep pressing complex

Each set is designed to be completed unbroken

Look to climb in weight over the 6 sets

A new round begins every 2 minutes [0-2-4-6-8-10]

A ascending ladder conditioning piece follows

Your score for this workout is total reps completed over the 10 minutes

PUSH JERKS

Choose a moderate weight that allows you to clear the:

Single digit rounds unbroken

Double digit rounds in 2 sets

GYMNASTICS

If you have over 15+ unbroken reps of each movement when fresh, complete this piece as written

If you’re not there yet, consider scaling.

BOX JUMPS OVERS

You do not have to reach full extension on top of the box

We recommend stepping down or jumping down instead of rebounding box jump overs