Warmup:

50 Single Unders

10 Pushup2Downward Dog

20 Single Leg SUs per side

30 Alt Single Unders

10 Squat2Stands

30 Double Unders or 4 attempts

10 Over & Backs

Barbell Warmup: With an empty bar and in Snatch Grip, perform 3 reps of: BTN Push Press, ¼ OHS, ½ OHS, Full OHS, RDL, Dip/Shrug, Dip/Shrug/High Elbow, Low Hang Muscle Snatch, Low Hang Power Snatch, Low Hang Squat Snatch, Snatch Pull

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

4@65%

4@70%

3@75%

Sets start every 4 min

%s Based on 16 Mar 1RM

Video courtesy of Diablo CrossFit. Third time hitting our Snatch complex this cycle. As you should know by now, the complex consists of 1 Snatch Pull, resetting on the ground, 1 Power Snatch, then bringing the bar to the hang, and finishing with a Low Hang (right below the knee) Squat Snatch.  Our weights stay the same per set as last time, but the reps increase, so time per set jumps to 4 Min.

WOD:

14 Rounds of 45 sec Work/15 sec Rest:

Odd Rounds: Max Double Unders

Even Rounds: 5 Push Press @ 55% of 1RM

 

Climb in weight on Push Press

 

Two scores for today:

Total Double Unders

Heaviest set of 5 Push Press

Videos courtesy of Barbell Shrugged.  Some good tips for double unders. So, today’s WOD works similar to an alternating Tabata WOD, but instead of just 20 seconds of work, we up it to 45 seconds, and the rest jumps from 10 seconds a round to 15.  Little longer time under tension should allow us to a good number of dubs in on the odd rounds, and should give ample time to complete the 5 push press per even round.  With the push press, increase weight as you feel fit. Stay tight during the reps!  And for the dubs, yes, today we don’t want to scale at all. If double unders are not in your wheel house, guess what?  Today you get 7 separate 45-sec blocks to get in some practice.  Who knows, today could be the day you get your first one!

Scaling Options:

Double Unders -> No scale today

Push Press -> can stay at same weight all rounds

Cool Down:

Calf stretch on rig – 1 Min per side

 

Banded Med Ball Stretch – 2 Min