CrossFit Now – CrossFit
STRUCTURE: Athletes will complete 3 Rounds of 9 Snatches, 15 Bar Facing Burpees, and 21 Toes to Bar for time.
STIMULUS: “CHAN’S CHALLENGE” is a fast Grind.
STRATEGY: Athletes should complete Snatches in under 1:30, Bar Facing Burpees in under 1:30 and Toes to Bar in under 2:00.
SCALING: Athletes should choose a moderately challenging barbell load that they can do in quick singles. Athletes should choose a number of Toes to Bar they can complete in a maximum of 5 quick sets.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 10-15 Minutes.
-Athletes should pace the Snatches conservatively from the start. A good strategy is quick singles.
-Athletes should over pace the Bar Facing Burpees in the first round to make sure they conserve their energy.
-Athletes should break more than they think in the first round on Toes to Bar so they don’t get stuck staring at the bar in the second and third round.
“Chan Challenge:” (Time)
3 Rounds For Time:
9 Squat Snatches
15 Bar-Facing Burpees
21 Toes to Bar
17 min time Cap
50-59-115/75#, Hanging Knee Raises
60+-95/65# Power Snatch, Sit Ups , Step Over Burpees
Basics-PVC, 10 Burpees, Sit Ups