Warm-Up
Coach’s choice
WOD prep
Build to a heavy 5 axle bar dead lift.
WOD
CrossFit Main Site
AMRAP 7
200-m row
50 double-unders
*Scale the double-unders so that you can avoid tripping up, quickly get back to the rower and sprint the row. The focus of this workout should be intensity, not double-under practice.
Option 2:
AMRAP 7
200-m row
30 double unders
Option 3:
AMRAP 7
100-m row
30 single unders
Post WOD:
Banded hamstring stretch 2 minutes per side
Endurance & Stamina
Alternating tabata calorie row, Tabata burpees over the rower
16 rounds 20 sec of work 10 seconds rest
Heavy 5 axel bar dead lift: 95
CrossFit Main Site: 4+95M, 50 singles per round
Went with 50 singles as my jumping is inconsistent. Today was a good day and it kept me in a good rhythm.
22 people in the 5:30am class…was it all to celebrate Kim??!!
Fun working with Ryan and Ed for the deadlifts…worked up to 300# for 5…grip was definitely the issue…mixed grip was key! The 100# plates seemed lonely so we took them out for a spin!
WOD: 4 rounds even @ 25 dubs per round. Dubs were “less than consistent”.
Heavy 5 Axle Bar DL with Heather, Ilana, Becka, and MJ (our fifth “lady”): 150# + The Bar (apparently it’s 20#, but felt really light…maybe I’m just THAT strong)
“You Can Do Anything for 7 Minutes”: 3+283 | 100 Singles per Round
Huge class at 5:30 – I do think they were all there to celebrate Kim’s birthday. We did more than enough burpees for that yesterday, so I did not even suggest we do them again today 🙂 Thanks for the DL cues John and Ilana for keeping me honest on my form!
4+100m rx
300# DL. That axel bar is tough if you’ve got baby hands!
Axel DL 320 for 5
AMRAP 7
4 + 161 rx
Unbroken Dubs
So, THAT’S where my double unders went…
WOW! Nice job!
Axel bar DL 200×5
7 min AMRAP: 4rds (200m row, 20DUs)