WOD – Wed, Jan 11

EGO CrossFit – WOD

A: Power Clean (Every 5 minutes x 3 sets:
Power clean x 1 Rep every 20s x 10 reps

Start a running clock a begin a new round every 5 minutes (that will leave just under 2 minutes rest) Use the same load for all 10 reps of a block. The first round should be about 60-70% of your max power clean. If the reps feel good then increase for the 2nd and 3rd sets.

B: Metcon (No Measure)

10 Minute AMRAP:

6 Hang power cleans 60/40kg

12 TTB

36 Double unders
A grippy combination of movements for todays workout. The relatively small set-size should allow you to keep a fast pace here, with 7-8 rounds being a great target.

Scaling: The load for the power cleans should allow you to go unbroken today, so reduce as needed. ►For the TTB, if needed change the movement to knees-to-armpits or high knees. Or you could set a rep scheme that is a combo of both, for example 4 TTB and 8 Knees-to-armpits each round. This will allow you to still work on the higher skill TTB but also allow you to keep a good pace to your workout. ►For the double unders, if you can do them but not very well then you can set a mixed rep scheme of double and single unders. For example every round you could do 10 doubles + 26 singles.