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DESCRIPTION

STRUCTURE: Today in a Team of 3, athletes will complete 5 AMRAP6’s of Clean & Jerks, Bike Calories, Wall Balls, Bike Calories, and then Build to A Heavy Clean & Jerk.

STIMULUS: “MONSTERS INC.” is a Sprint and Heavy workout.

STRATEGY: Because athletes will have a 1:2 work to rest ratio today, athletes should push the pace when it is their turn to work.

SCALING: Athletes should choose a Clean & Jerk weight they can cycle for at least 5 reps when fresh.

SCORING: Athletes’ score will be their teams Total Reps of Clean & Jerks, Bike Calories, and Wall Balls. They will also have a second score of their teams combined Heaviest Load.

EFFICIENCY TIPS

-Athletes should keep a running tally of reps within the 6 Minutes and communicate what rep they are on rather than how many reps they completed.

-Athletes should move at a maximal pace and switch before reps start to slow down

WOD

“Monstes Inc” TEAM of 3 (4 Rounds for reps)

“MOSTERS INC.”

Team of 3:

AMRAP6: Clean & Jerks

AMRAP6: Bike Calories

AMRAP6: Wall Balls

AMRAP6: Bike Calories

—————————————–

AMRAP6: Establish Heavy Clean & Jerk

RX+-135/95#, 20/14#, 10/9′

RX-115/75#, 29/14#, 10/9′

50-59-95/65#, 14/10#, 10/8′

60+-76/55#, 10/6#, 10/8′

Basics Indiv- CJ-BB, Row/Bike, , Light Wall balls

Team of 3 combined Clean and Jerk (Weight)

INDIVIDUAL VERSION

“Monsters Inc” Individual (8 Rounds for reps)

INDIVIDUAL

One Min Clean and Jerks

Rest 2 Min

One Min Clean and Jerks

Rest 2 Min

One Min Bike Calories

Rest 2 Min

One Min Bike Calories

Rest 2 Min

One Min Wall Balls

Rest 2 Min

One Min Wall Balls

Rest 2 Min

One Min Bike Calories

Rest 2 Min

One Min Bike Calories

Rest 2 MIn

3 Min to Est Max Clean and Jerk

RX+-135/95#, 20/14#, 10/9′

RX-115/75#, 29/14#, 10/9′

50-59-95/65#, 14/10#, 10/8′

60+-76/55#, 10/6#, 10/8′

Basics-Indiv- CJ-BB, Row/Bike, Light Wall balls

Clean and Jerk