(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

STRENGTH

Barbell Complex PC FS S2OH (Weight)

7 Minutes to Build to a Heavy Complex:

1 Power Clean

3 Front Squats

1 Shoulder to Overhead

WOD

“Wise Men” (3 Rounds for reps)

“Wise Men”

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rest 3 Minutes

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rest 3 Minutes

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

RX+. M- 135/155/185# F- 95/105/135#

RX- M-115/135/155# F- 75/95/105#

50-59- M- 95/115/135# F – 65/75/95#

60+- M- 75/95/115# F- 55/65/75#

Basics- Instead of AMRAPS, do 3 Rounds PVC/BB
Today’s two part workout includes all-barbell intervals followed by a heavy barbell complex

We’ll gradually build in weight during the intervals as the reps remain the same

From the 20:00-27:00 on the clock, we’ll build to a heavy barbell complex

Enter your total reps for each AMRAP (9 reps per round) on “Wise Men” and the heaviest unbroken set of 5 for the barbell complex

Your final AMRAP barbell weight in “Wise Men” should be something you can get at least 3 rounds with, or 1 round ‘on the minute’

The “shoulder to overhead” in the barbell complex can be a push jerk or a split jerk