CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Starting on the 0:00, athletes will complete 21 Power Cleans, 30/21 Calorie Bike,21 Power Cleans. Then on the 8:00, athletes will complete 15 Power Cleans, 30/21 Calorie Echo Bike, 15 Power Cleans at a heavier load. Then on the 16:00, athletes will complete 9 Power Cleans, 30/21 Calorie Bike, 9 Power Cleans at an even heavier load
STIMULUS: “BARNHART’S BET” is a Sprint.
STRATEGY: Athletes should aim to finish each round in under 6:00, having at least 2:00 of rest.
SCALING: Athletes should choose barbell loads that they can complete the Power Cleans in a maximum of 3 sets each round.
SCORING: Athletes will record each round split time. Athletes’ score will be the Sum Total Time it takes to complete the workout.
EFFICIENCY TIPS
-Athletes should aim to do all sets of Power Cleans in 3 sets max
-Athletes should focus on transitioning on and off the Bike quickly
WOD
“Barnhart’s Bet” (3 Rounds for time)
“BARNHART’S BET”
[On the 0:00]
For Time:
21 Power Cleans
30/21 Calorie Bike
21 Power Cleans
[On the 8:00]
For Time:
15 Power Cleans
30/21 Calorie Bike
15 Power Cleans
[On the 16:00]
For Time:
9 Power Cleans
30/21 Calorie Bike
9 Power Cleans
Subs-40/30 Cal Row, 400m Run
RX+-M-115/155/185, F-85/105/135
RX-M- 95/115/135, F- 65/75/95
50-59-M- 85/95/115, F-55/65/75
60+ -M-75/85/95, F-45/55/65
Basics-PVC/BB, 20/15 Cal Row