(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STIMULUS

Time: 9:00 + Heavy Lift (Single Power Snatch)

Category: Threshold

Goal: 4-6 rounds

Score: The number of rounds/reps accumulated in 9:00 + heaviest load lifted on Power Snatch

TOES TO BAR

15 Toes to Bar should take less than 1:00 and cleared in 2-4 sets.

Scaling:

Decrease repetitions

Decrease the range of motion (Toes to Air or Knees High)

Knee Raises

V-Ups / Sit-Up

DEADLIFTS

10 Deadlifts should take less than 20-seconds and cleared in 1-2 sets.

Scaling:

Decrease the load

Deadlift from an elevated platform/from plates

Dumbbell or Kettlebell Deadlifts

POWER SNATCH

5 Power Snatch should take less than 30-seconds and can be performed unbroken, but may opt for fast singles.

Scaling:

Decrease the load

Hang Power Snatch or Muscle Snatch

Alternating Dumbbell Power Snatch (or DB Hang Power Snatch) (50/35 for 10 reps)

Use a clean variation – power or hang

EFFICIENCY TIPS

Toes to Bar:**Break the Toes to Bar early. Think 3 sets of 5 or 5-4-3-3. The trap is too hang on for big sets and blow up the forearms early on. This workout is grip intensive! Rest before you need to. **Deadlift:**Adopting a mixed grip will be beneficial for this workout. Keep an active shoulder, but try to not death grip the bar. The loading is light enough that a “white knuckle fury” grip will not be necessary. **Power Snatch: Another sneaky trap! The loading is light enough to lull you into unbroken reps or sets of 3+2, but it will require grip and grip you will need for TTB and Deadllifts. Fast singles will be a smart option for today….until the last minutes where we go dark and hang on the heck on 😉

WOD

“It’s Not Over” (AMRAP – Rounds and Reps)

“ITS NOT OVER”

PART 1: “ITS NOT OVER”

AMRAP 9:

15 Toes to Bar

10 Deadlifts

5 Power Snatches

*Score = Total Rounds & Reps at 9:00

RX+-Same as RX

RX-115/85#

50-59-95/65#, Hanging Knee Raises

60+-75/55#, Sit Ups

Basics-4 Rounds or 9 AMRAP whichever 1st.

PVC/BB, Sit Ups/Hanigng KR

STRENGTH

Power Snatch (9 min to establish a 1 rep max)