CrossFit Now – CrossFit
DESCRIPTION
This 5-round triplet workout includes 3 stations that all involve moving the body or barbell through a big range of motion
While the reps aren’t that high, the distance we have to move is, which contributes a lot to our intensity
We’ll spend a good amount of time today dissecting the power snatch and bar muscle-ups
We expect this workout to take around 15-25 minutes to complete
POWER SNATCHES
This should be a moderate weight that can be completed in small sets or singles
BURPEE PULL UPS
Let choose a rep number or variation that can be complete in around 1 minute
BOX JUMP OVERS
Aim for a slightly higher box that you’re accustomed to
There is no need to stand to full extension on top of the box
We recommend stepping down or jumping down instead of the riskier rebounding option
WOD
Repeat 04/09/2021
“Muscle Memory” (Time)
“Muscle Memory”
5 Rounds For Time:
12 Box Jump Overs
9 Power Snatches
6 Burpee Pull-ups
25 min TIme Cap
RX+-115/85#, 6 Bar Muscle Ups, 30/24″
RX-95/65#, 24/20″
50-59-75/55#, 20/16″, Jumping PU Burpees
60+-65/35#, Step Overs, Burpee Ring Rows
Basics-6 Box Step Over, 5 Snatches
PVC/BB, 4 Burpees