CrossFit Now – CrossFit
STRUCTURE: In Part 1, athletes will build to a heavy Barbell Complex: 1 Power Clean + 1 Front Squat + 1 Push Jerk. In Part 2, athletes will complete 3 rounds for time of 10 Squat Cleans and 10 Push Jerks.
STIMULUS: “DISGRACE” is a Sprint.
STRATEGY: Athletes should be able to complete Squat Cleans in under 1:00 and Push Jerks in under 1:00.
SCALING: Athletes should choose their barbell load based on their Push Jerk. Athletes should choose a weight that will be challenging but they will be able to hold on to all sets of Push Jerks unbroken.
SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 3-7 Minutes.
-Athletes might break up Squat Cleans into fast singles
-Athletes might break up Squat Cleans: 5-3-1-1
-Athletes might break up Squat Cleans: 3-3-1-1-1
-Athletes should hold onto unbroken Push Jerks
15 min time cap
Complex- Power Clean+Front Squat+Push Jerk
1 Power Clean
1 Front Squat
1 Push Jerk
PART 2: “DISGRACE”
3 Rounds For Time:
10 Squat Cleans
10 Push Jerks
9 min Time Cap