CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In Part 1 athletes will build to a heavy set of 2 Overhead Squats. In Part 2 athletes will complete 75 Power Snatches and 150 Wall Balls. Athletes can partition those reps however they’d like
STIMULUS: “Karandy” is a Sprint Threshold workout.
STRATEGY: 75 Snatches should be completed in sets of at least 10 reps at a time. 150 Wall Balls should be completed in sets of at least 15.
SCALING: Athletes should choose low weights that allow them to keep moving throughout the workout.
SCORING: Athletes score for part 1 will be the heaviest weight they use for a set of 2 overhead squats. Athletes’ score for part 2 will be the time it takes them to complete the workout.
EFFICIENCY TIPS
-Aim to complete each movement in 10 sets or less
-Be intentional in transition, move to the other implement, take 1 or 2 deep breaths then pick it up
STRENGTH
Overhead Squat (Heavy set of 2, score Heaviest Load)
WOD
Krandy (Time)
“KARANDY”
For Time
75 Power Snatches
150 Wallballs
*Partition However You’d Like
18 min Time Cap
RX+-Same as RX
RX -75/55#, 20/14# 10/9′
50-59 -65/45#, 14/10#, 10/8′
60+-55/35#, 10/6#, 10/8′
Basics-30 Snatches PVC/BB 60 Wall Balls