CrossFit Now – CrossFit
WOD
“X Factor” (Time)
“X-Factor”
For Time:
12 Box Jump Overs
9 Burpee Pull-ups
“X” Clean and Jerks
Round 1: 15 Clean and Jerks
Round 2: 12 Clean and Jerks
Round 3: 9 Clean and Jerks
Round 4: 6 Clean and Jerks
Round 5: 3 Clean and Jerks
18 min Time Cap
RX+-M- 135/155/185/205/225
F- 95/105/135/145/155. – 24/20″
RX- M- 115/135/155/185/205
F- 75/95/105/135/145. – 24/20″
50-59-M- 95/115/135/155/185
F- 65/75/95/105/135 – 20/16″, Jumping PU
60+-M- 75/95/115/135/155
F- 55/65/75/95/105 – Step Ups, Ring Row
Basics -9 min Time Cap, PVC/BB, Step Ups and Burpee Ring Row
DESCRIPTION
We’ll climb in weight and drop the reps of clean and jerks in this grindy triplet workout
This piece is 5 rounds for time, or an 18-minute time cap, whatever comes first
If you hit the time cap, enter 18:00 as your score and put where you got to in the notes
Use one barbell and change the weight as you go
CLEAN AND JERKS
We’re looking for weights during all rounds that will be completed as steady singles
Use the prescribed weights as a guide, but not as a must
To put things in context, use weights that you’ll never fail a rep at
You can customize these weight jumps to keep moving forward
You can squat clean or power clean the weight
Same goes for split jerk and push jerk
BURPEE PULL-UPS
Choose a bar height that is just out of reach of your outstretched fingertips
After jumping or stepping out of the burpee, you can complete a jumping pull-up or a kipping pull-up
BOX JUMP OVERS
Jump up to the box for “RX”
We recommend stepping down or jumping down instead of rebounding
You do not have to stand to full extension on top of the box