CrossFit Now – CrossFit
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