Crossfit Garage – CrossFit
Metcon
Power Annie (Time)
50 DU
25 Power Cleans 95/65
50 Sit-ups
40 DU
20 Power Cleans
40 Sit-ups
30 DU
15 Power Cleans
30 Sit-ups
20 DU
10 Power Cleans
20 Sit-ups
10 DU
5 Power Cleans
10 Sit-ups
Rx+ 115/85
SU 1:1 (scaled)
Bright Spot
Double-Unders
Power Clean
Sit-ups
Intended Response
Should I work on DU today? Short answer – no. While this version of the benchmark WOD ‘Annie’ is lengthened by the addition of Power Cleans, the jump rope portion of this workout is to be treated as a sprint, and not the part you want to get ‘stuck’ at. Athletes should perform Single-Unders unless they can perform 5-10 unbroken DU repeatedly.
Break up Power Cleans into manageable touch-and-go sets; Power Clean load should feel light enough to perform sets of at least 5 before dropping the bar. If unable at the prescribed weight, scale the load as necessary.
Goal: 9-15 mins