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“Whatever’s Left” (3 Rounds for reps)

“Whatever’s Left”

AMRAP 5:

Buy-In: 500/400 Meter Row

Max Rounds With Time Remaining:

12 Thrusters

12 Toes to Bar

Rest 5 Minutes

AMRAP 5:

Buy-In: 500/400 Meter Row

Max Rounds With Time Remaining:

9 Thrusters

9 Pull-ups

Rest 5 Minutes

AMRAP 5:

Buy-In: 500/400 Meter Row

Max Rounds With Time Remaining:

6 Thrusters

6 Burpee Pull Ups

Subs

1000/800m Bike or 400m Run

RX+ M- 95/115/135 F-65/85/95, T2B, C2B, Bar MU

RX-M-75/95/115 F-55/65/75

50-59-M- 65/75/95.F-45/55/65, Kipping KR, Jumping Pull-up

60+-M- 55/65/75. F-35/45/55, Sit Ups, Ring Rows

Basics- 300 m, No more than 2 rounds,

PVC/BB, Sit Ups, Ring Rows
DESCRIPTION

Today’s high intensity intervals include one cardio, one gymnastics, and one weightlifting movement

After completing the initial buy-in row each round, you’ll work through max rounds of thrusters and gymnastics with time remaining

Your score for each round is the total REPS completed not including row.

Your overall score for the workout is the three rounds of reps added together

First AMRAP: 24 Reps Per Round

Second AMRAP: 18 Reps Per Round

Third AMRAP: 12 Reps Per Round

THRUSTERS

Choose a barbell weight for each AMRAP that you can complete within 2 sets

GYMNASTICS

Choose a gymnastic variation for each AMRAP that you can complete within 3 sets

For athletes who have no interest in competing in CrossFit:

Sub chin over bar pull-ups for chest to bar pull-ups

Sub burpee pull-ups for bar muscle-up

55%: Front Squat Complex (Set 1: 55% 1RM Front Squat)

1 Tempo (3) Front Squat

1 Pausing Front Squat :03 at bottom

2 Front Squats

60%: Front Squat Complex (Set 2: 60% 1RM Front Squat)

1 Tempo (3) Front Squat

1 Pausing Front Squat :03 at bottom

2 Front Squats

65%: Front Squat Complex (Set 3: 65% 1RM Front Squat)

1 Tempo (3) Front Squat

1 Pausing Front Squat :03 at bottom

2 Front Squats

70%: Front Squat Complex (Sets 4: 65-75% 1RM Front Squat)

1 Tempo (3) Front Squat

1 Pausing Front Squat :03 at bottom

2 Front Squats

75%: Front Squat Complex (Sets 5 75% 1RM Front Squat)

1 Tempo (3) Front Squat

1 Pausing Front Squat :03 at bottom

2 Front Squats