CrossFit Now – CrossFit
DESCRIPTION
* This two-part training day will focus on the cycling sets of Power Cleans
* In part 1, we’ll work on a running clock for 6 sets
* New sets begin on the (0:00-1:30-3:00-4:30-6:00-7:30)
* These 3 reps are designed to be performed as unbroken sets
* You can climb in weight to something heavy for the day or stay at one challenging load across the board
* Part 2 will work lighter weights in “Tidying Up”
* Your score for this piece is total Rounds + Reps completed
* Over the 15 minutes of work, you can expect to complete between 4-6 rounds
POWER CLEANS
* This should be a very light weight that you can cycle for larger sets within this workout
* Ideally, these sets of 15 are completed in 1-3 quick sets
DOUBLE UNDERS
* The double under sets are designed to be very small and manageable
* Choose a number that can likely be completed unbroken for you throughout
WALLBALLS
* This should be a weight that you can complete within 2 sets each round
* Men throw to 10 feet and Women throw to 9 feet
STRENGTH
On the 1:30 x 6 Sets:
3 Power Cleans
0:00: Power Clean
1:30: Power Clean
3:00: Power Clean
4:30: Power Clean
6:00: Power Clean
7:30: Power Clean
WOD
“Tidying Up” (AMRAP – Rounds and Reps)
“Tidying Up”
AMRAP 15:
15 Power Cleans
30 Double Unders
15 Wallballs
30 Double Unders
*45 Singles
RX+-95/65#, 20/14#, 10/9′
RX -75/55#, 20/14#, 10/8′
50-59 -55/45#, 14/10#, 10/8′
60+ -45/35#, 10/6#, 10/8′
Basics-8 AMRAP – PC W/ PVC/BB, 30 Singles