10022020

1
Oct

10022020

Crossfit Garage – CrossFit

View Public Whiteboard

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