WOD – Sat, Feb 3

CrossFit East River – WOD

Jump rope skill (No Measure)

a1) EMOM x 6:

Min 1: 30 sec Single Unders

Min 2: 30 sec Speed Steps

Min 3: 30 sec Crossover Single Unders

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
in 2 mins perform as many unbroken DUs.

Take a couple attempts at large sets of unbroken DUs.

“Fancy Footwork” (AMRAP – Rounds and Reps)

Throwdown with partner:

20 minute AMRAP:

Partner A does: AMRAP

8 DBL DB Power Cleans (50/35)

40 Crossover Singles

8 DBL DB Box Step Ups

While Partner B: Rows

16/12c Row

**Whenever the rowing partner finishes, switch and pick up where the team left off in the AMRAP.
Intent – Partner Variation of the weekly throwdown.

Target – The double DB movements should be in small enough sets to try to hold onto unbroken sets. The crossover singles will be limited by technique for some members and they should focus on consistency. The person rowing will dictate when the switches happen so members can strategize their pace on the rower to plan how frequently they switch and where to recover.

Feel – Grip and shoulder endurance.