CrossFit Now – CrossFit
STRUCTURE: Athletes will complet 5 rounds for time of a 400/300 Meter Row, then 2 Rope Climbs and 10 Power Snatches.
STIMULUS: “NoPull” is a * Threshold* workout.
STRATEGY: 400/300 Meters on the Rower should be completed in 2:00 or less. 2 Rope Climbs should be completed in 1:00 or less. Each set of 10 Power Snatches should be completed in 1:00 or less.
SCALING: Choose a distance on the rower that can be completed in the given time. Choose a variation of rope climbs that can be completed safely within the given time. Choose a load for Power Snatches that can be completed in 2 sets or less and a number of reps that can be completed in the given time.
SCORING: Athletes’ score is the time it takes to complete the workout.
-All Movements today fatigue the upper body and pulling muscles
-Pace/Break on movements early to guarantee sets stay consistent later on
5 Rounds for Time
400/300 Meter Row
2 Rope Climbs
10 Power Snatches
20 min Time Cap
RX+-95/65#, 15′ Rope Climb
RX-75/55#, 12′ Rope Climb
50-59-65/45#, 4 RC Prog
60+-55/35#, 2 RC Prog
Basics-200m ROw, 6 RIng Rows,
10 PS w/ PVC/BB