CrossFit Now – CrossFit
DESCRIPTION
This is a 25:00 workout consisting of three 5:00 AMRAP’s.
That means we have 15:00 of work and 10:00 of rest.
Each new 5:00 AMRAP increases the difficulty of the pull, but with a lower rep scheme, and increases the loading on the C&J.
The goal for AMRAP’s 1 & 2 will be to earn between 1:00-2:00 of Bike work.
The goal for AMRAP 3 will be to earn ~2:00-3:00 of Bike work.
This workout is scored as the sum total of all Calories/Shuttle Runs across the three AMRAP’s.
EFFICIENCY TIPS
This is a 25:00 workout consisting of three 5:00 AMRAP’s.
That means we have 15:00 of work and 10:00 of rest.
Each new 5:00 AMRAP increases the difficulty of the pull, but with a lower rep scheme, and increases the loading on the C&J.
The goal for AMRAP’s 1 & 2 will be to earn between 1:00-2:00 of Cal or Run time
The goal for AMRAP 3 will be to earn ~2:00-3:00 of Cal or Bike time
This workout is scored as the sum total of all Calories/Runs across the three AMRAP’s.
WOD
“Play it Again” (3 Rounds for calories)
“PLAY IT AGAIN”
AMRAP 5:
3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks
Time Remaining: Max Calorie Bike
[Rest 5 Minutes]
AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-Ups
9 Power Clean and Jerks
Time Remaining: Max Calorie Bike
[Rest 5 Minutes]
AMRAP 5:
1 Round:
9 Bar Muscle-Ups
9 Power Clean and Jerks
Time Remaining: Max Calorie Bike
Subs – Max Cal Row or 10m Shuttle Runs
RX+-M-95/135/185#, F- 65/95/135#
RX-M-75/95/135#, F- 55/65/95#, Chin Over, C2B, Burpee PU
50-59-M-65/75/95# F-45/55/65#, Ring Rows, Jumping PU, Jumping BPU
60+-M-55/65/75#, F-35/45/55#, Ring Rows, Jumping PU, Jumping BPU
Basics-8 Ring Rows/5 CJ, 6 RR/5 CJ, , 5 RR/5 CJ, PVC or BB
AFTER PARTY
6 x every 1:30
0:00: Complex DL HPC PC PJ
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Jerk
1:30: Complex DL HPC PC PJ
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Jerk
3:00: Complex DL HPC PC PJ
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Jerk
4:30: Complex DL HPC PC PJ
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Jerk
6:00: Complex DL HPC PC PJ
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Jerk
7:30: Complex DL HPC PC PJ
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Jerk