CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: AMRAP26 of 900m Row, 26 Single Dumbbell Alternating Power Snatches into 26 Burpees Over Dumbbell
STIMULUS: This is a pacer workout with a big row
STRATEGY: Athletes should be able to complete the row in 4:00- 4:30, taking 1 or maybe 2 breaks on the Alternating Snatches, and pacing on the Burpees Over Dumbbell
SCORING: Today’s score is rounds + reps completed in 26:00 Athletes should shoot for around 4 – 6 rounds
SCALING: Athletes can bring the row distance down to make sure that they are off the rower by 4:00 – 4:30
EFFICIENCY TIPS
We should try to find a consistent pace to hold for the first 20 minutes of the workout
-Then athletes should slowly build and increase pace to a sprint finish in the last 6 minutes of the workout
WOD
“Seweater Heather” (AMRAP – Rounds and Reps)
“SWEATER HEATHER”
AMRAP26:
900m Row
26 Single Dumbbell Alt Power Snatches
26 Burpees Over Dumbbell
Subs
500m Bike or 250/200m Row
RX+-50/35#
RX-35/20#
50-59-20/15#
60+-15/10# Step Over Burpees
Basics-12 AMRAP, 400m Row, 12 DB Snatches, 12 Burpees