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DESCRIPTION

This two part workout features gymnastics and weightlifting components

Record your total reps for both parts, as your score is the sum total of the 2 efforts

Choose weights and variations that will allow you to complete at least 3+ rounds in each AMRAP

PUSH PRESS

Choose a weight that you can easily complete the 4 reps and go straight into the Lunges.

FRONT RACK STEP BACK LUNGES

You’ll complete 8 total reps or 4 each side, alternating legs every rep

Back Rack can be used as a scale for this movement.

The back knee should touch the ground and the lower body should reach full extension before changing sides

PUSH-UPS

If you have over 20 good push-ups unbroken when fresh, let’s look to complete this station as written

If you’re not quite there, consider reducing reps or choose a modification from further down the page

WOD

“7 by 7” PP FRRL PUSH SU (2 Rounds for reps)

“7-by-7”

AMRAP 7:

4 Push Press

8 Front Rack Reverse Lunges

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Push Press

8 Front Rack Reverse Lunges

12 Push-ups

16 AbMat Sit-ups

RX+-95/65#

RX -75/55#

50-59 -55/45#, Push Up on Knees

60+ =45/35#, Push up on Knees

Basics -4 AMRAP, Barbell or PVC, no weight lunges, PU on knees

AFTER PARTY

5: Power Snatch (5 sets of 5 reps)

The Intention is to keep the same weight across all five sets.

Aim for a load between 70-75% of your 1RM.