CrossFit Now – CrossFit
“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