This week we will separate the cleans from the jerks, with each movement landing on a different day. I am also incorporating some clean pulls on Wednesday to supplement the cleans.
21 KB swings (53/35)
The focus today is on the metcon, the benchmark workout Helen. You should try to move through this at a fast pace the entire time, it is designed for constant movement. The finisher can be done at your own pace after you recover from the WOD.
3 sets (not for time):
5/5 single arm KB/DB row
– rest 30 sec after each arm –
1 min weighted plank
– rest 60 sec –
Back squat 5×3
Build over the sets, ending at about 80-85% of your 1 RM.
Main site WOD 3/20/18
15 cal row
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.
0:00 – 10:00 (5 sets) – 3 cleans
10:00 – 18:00 (4 sets) – 3 clean pulls
Build to a heavy set of 3 cleans during the strength portion. The pulls in the second portion should be at 95% or more of you max clean (it is fine to go above 100% of your max clean as well).
21-15-9 calories assault bike
3-2-1 rope climbs
Most of the time should be spent on the strength portion so we have a short metcon today. Make it an all out sprint!
Min 1 – 10 strict pull-ups
Min 2 – 10 stict ring dips
Min 1 – 3-5 ring muscle-ups
Min 2 – 6-8 HSPU
Scaling options: banded or jumping pull-ups, banded ring dips or inclined ring push-ups. If 10 is too many for you, drop that number down to something you can finish each round. It is okay to start at a higher number and finish at a lower number if needed.
If you are doing muscle-ups & HSPU, pick a number that you can maintain each round.
100 double unders
12 deadlift (225/155)
60 double unders
40 double unders
Week two of the double under challenge. This is a good opportunity to attempt a double under PR, or go for an unbroken set of 100 even if you might normally break it up.
If you are working on double unders but 100 is too daunting, scale the number down to something you can accomplish in about 2 minutes (for example, do 50 the first time instead of 100). If you have to scale to singles, do 2x the number of DU’s.
Split jerk 5×3 (from rack)
Partner up and find a rack for today’s split jerks. You can build over the course of the sets. If you are new to crossfit, I suggest push jerks instead of split jerks.
9 push press (115/75)
9 front squat (115/75)