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12:00-16:00 Workout
We have a lower-body pull (WL), lower-body push to upper body push (WL), and finally a lower-body push to an upper-body push (GYM)
We should aim to finish both parts between 6:00-8:00.
The load decreases by 20-lbs. in the second part.
Athletes must change plates after the 9 Bar-Facing Burpee.
Challenge: select loading that allows for 2:00-2:30 minute rounds.


Power Clean
15 Power Cleans should take ~1:00. The loading is light and athletes should be about to perform 15 consecutive reps at 85-lbs. with relative ease when fresh.

12 Thrusters at moderately light loads should be completed in ~:30 consecutively. We recommend the load that allows you to clear 15 reps in no more than two sets.

Bar-Facing Burpee
9 Bar-Facing Burpees takes ~:30-:45.


Consider fast singles for 115/85-lb. Power Cleans even if you don’t have to. This will help preserve energy for the Thrusters.

The Thruster should be completed in 1-3 sets across all sets. Make a realistic plan and try to stick to it (i.e., 8-4, 7-5; 6-6; 4-4-4). On the last round, push harder than you would like.

Bar-Facing Burpees will be uncomfortable, but find a pace and technique that is sustainable, and will push you to finish fast.

For the lighter Power Cleans don’t be fooled into big sets until the end.


“Dirty Laundry” (Time)


3 Rounds:

15 Power Cleans

12 Thrusters

9 Bar-Facing Burpees

Directly Into…

3 Rounds:

15 Power Cleans

12 Thrusters

9 Bar-Facing Burpees

18 min Time Cap

RX+-115/85, 95/65#

RX -95/65#, 75/55#

50-59 -75/55#, 65/45#

60+-65/45#, 55/35#,Step Over Burpees

Basics-9-6-3, PVC/BB , Step Over Burpees