Crossfit Double Unders

Monday, April 27, 2016

Coach Arik

(6AM) Whit, Ben, Marie, Laura and me

Metcon:  AMRAP 5 minutes, double unders

This sucked.  I could not string any together.  While my cohorts were getting 100+, I struggled to get 1, much less string them together.  Jumping higher and only shooting for the one helped.  I finished with 22.

WU

Shoulder Circuit, 10 Inch Worms, 10 Pass Through

Metcon:  3 Rounds for Time:  10 Hang Power Clean (135/95#), 10 Ring Dip, 30 AbMat Sit Up, 500m Row. 

A hang power clean means you start from the hang position and finish in the power positions (without doing a squat).  Sequence starts with hook grip, shrug, high elbows, then rotating elbows around.  Pulling the shoulders back a bit and popping with hips made this a lot easier.  I scaled the effort to 75#.  Instead of ring dips, I did bar dips.  The AbMat Sit Ups were the worst part and I really felt the need to break these up.  On top of that, I felt a hotspot developing on my right butt cheek which was not pleasant either.  Overall, I finished in 18:41 and I was much more pleased with this effort than the double unders.

We finished with a 5 minute easy row.