double unders Archives | CrossFit Old 4th Ward

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Strength

Floor press: 1 rep max

Accessory

Skill: jump rope work

OR

Work: 100 band face pulls
100 JM barbell presses 

WOD

Complete unbroken sets of double unders: 

5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 [singles 3:1]

Strength

Sots press: 1 rep max

Accessory 

Skill: Ring work

OR

Work: 50 GHD sit ups (heavy as possible)

WOD

For time:
10 Muscle Ups
20 HSPU
30 Hang Power Cleans [135/95][55%]
40 Shoulder to Overhead [135/95][55% Jerk]
50 Pull Ups
60 Burpees
70 Deadlifts [135/95][40%]
80 Russian KB Swings [70/53]
90 Double Unders
100m Bear Crawl

Strength

Deadlift: 10 x 3 @ 60%

30 seconds rest in between

Accessory

25 skin the cats

100 back extensions

Metcon

“Annie”

50-40-30-20-10

Double unders

Sit ups

 

Skill

Kettlebell snatch

Hang clean

Full Clean

WOD

3 rounds for time:

50 double unders (3:1 singles)

10 v ups

10 full cleans 135/95