(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STRUCTURE: In Part 1 athletes will complete 5 sets of 5 Deadlifts. In Part 2 athletes will complete as many rounds and reps as possible in 18:00 of 9 Deadlifts, 60 Double Unders and 30 Wall Balls.

STIMULUS: “Autobot” is a Threshold workout.

STRATEGY: Athletes should be able to complete each station in 1:30 or less.

SCALING: Athletes should choose weights for the Wall Balls and Deadlifts that allow them to complete each movement in 3 sets or less.

SCORING: Part 1, athletes’ score will be Sum Total Load of all 5 sets of Deadlifts. Part 2, athletes’ score will be Rounds + Reps. Athletes should aim to complete 4-6 Rounds.

STRENGTH

Deadlifts (Weight)

5 Sets of 5 Deadlifts

*Score = Sum Total Load of All 5 Sets

WOD

Autobot (AMRAP – Rounds and Reps)

“AUTOBOT”

AMRAP 18:

9 Deadlifts

60 Double Unders (90 Singles)

30 Wall Balls

RX+-225/155#, 20/14# 10/9′

RX-205/135#, 20/14# 10/9′

50-59-185/115#, 14/10#, 10/8′

60+-155/105#, 10/6# 10/8′

Basics-10 AMRAP 9 Light DL, 60 Singles, 15 Wall Balls