CrossFit Now – CrossFit
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