CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In Part 1, athletes will complete 75 Power Snatches for time while completing 30 Double Unders every minute starting on the 0:00. In Part 2, athletes will have 7 Minutes following “BACK AT IT AGAIN” to Build to A Heavy Power Snatch.
STIMULUS: “BACK AT IT AGAIN” is a Sprinty Threshold.
STRATEGY: Athletes should complete Double Unders in under 0:30. Athletes should aim to complete 6-10 Power Snatches in time remaining each round.
SCALING: Athletes should cap Double Unders at 0:30. Athletes should choose a weight they can cycle easily for at least 10 Power Snatches
SCORING: Athletes’ score in Part 1, will be the Time it takes them to complete 75 Power Snatches. Athletes’ score in Part 2 will be their Heaviest Load.
EFFICIENCY TIPS
“BACK AT IT AGAIN”
-Athletes need to be done with Double Unders by 0:30
-Athletes should lay jump rope down neatly and calmly
-Athletes should aim to do 6-10 Power Snatches per round
-Athletes should stop Snatching by the 0:50 to give themselves 0:10 to transition back to Double Unders
WOD
“Back At It Again” (Time)
“BACK AT IT AGAIN”
For Time:
75 Power Snatches
On the Minute [Starting at 0:00]:
30 Double Unders
17 min Time Cap
RX+-Same as RX
RX -75/55#
50-59-65/45#
60+-55/35#, 30 Singles
Basics-50 PVC Snatches with 15 Singles