6/29/16 – More Double Unders!

alex smith rowing

RANT

You may have noticed that improving double unders has been a focus of ours lately, and it will continue to be a focus.  The red and black ropes that we have are a great tool to help develop the double under as it is a thicker, heavier rope, which forces you to be aware of what you are doing.  As you progress, you’ll want to consider a customized rope fit for your height and a littler thinner rope.  We do have customizable jump ropes for sale in our pro shop.  Take a look!

CrossFit Performance

A. Row, 3x500m, rest 2:1

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AMRAP 12

50 Double Unders

15 Wall Ball

15 Burpees

50 Double Unders

15 Burpees

15 Wall Ball

CrossFit Fundamentals

A. TSpine Mobility

B. Squat Review

C. Overhead Squat Review – 3×10

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Death by Thruster

Olympic Weightlifting

A. 4 Position Clean Deadlift + Clean – 5×1.1, rest :20/:90

B. Power Snatch – EMOM

*start at 50%

*+10# every minute

C. Power Clean + Pause Jerk – heavy single

:05 pause

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10,9,8,7,6,…. etc GHD Situps

*alternate with a partner

10,9,8,7,6… KB Bent Over Row

*alternate with a partner