(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STRUCTURE: In Teams of 3, with one partner working at a time, athletes will complete 90/70 Calories on the Rower, before moving on to 60 Toes to Bar, anf finally 30 Power Snatches.

STIMULUS: “Reptar” is a Sprint Threshold workout.

STRATEGY: 90/70 Calories on the Rower should be completed in 4:30 or less. 60 Toes to Bar should be completed in 3:00 or less. 30 Power Snatches should be complete in 3:00 or less.

SCALING: Athletes should choose a number of res on the rower that they can complete within the given time. Athletes should choose a variation and rep scheme for Toes to Bar that allows them to complete at least sets of 5 reps at a time. Teams should complete 30 Power Snatches in at least quick singles.

SCORING: Athletes’ score will be their total Rounds + Reps. Teams should aim to complete at least 2 Rounds

EFFICIENCY TIPS

-Choose a break-up strategy that allows athletes to work for 0:30-1:00 on the rower

-Use quick sets of 5-10 reps of TTB

WOD

“Reptar” (AMRAP – Rounds and Reps)

“REPTAR”

Team of 3

AMRAP 25:

90/70 Calorie Row

60 Toes to Bar

30 Power Snatches

*Score = Rounds + Reps

Subs-70/50 Cal Bike

RX+-135/95#

RX- 115/75#

50-59-95/65#, Hanging Knee Raises

60+-75/55#, Sit Ups

Basics-2 Rounds with 2 min Rest Btwn, Row, Sit Ups, PVC Snatches

INDIVIDUAL VERSION

“Reptar” Individual Version (4 Rounds for reps)

“REPTAR”

Individual Version

4 Rounds For Reps:

3 Minute Calorie Row

2 Minute Toes to Bar

1 Minute Power Snatch

Rest 1 Minute Between Rounds

*Score is total reps for each round

Subs- 70/50 Cal Bike

RX+-135/95#

RX-115/75#

50-59-95/65#, Hanging Knee Raises

60+-75/55#, Sit Ups

Basics-2 Rounds with 2 min Rest Btwn, Row, Sit Ups, PVC Snatches