For Time:
50 Double-Unders
50 AbMAt Sit-ups
5 Power Cleans (135#/95#)
40 Double-Unders
40 AbMAt Sit-ups
5 Power Cleans
30 Double-Unders
30 AbMAt Sit-ups
5 Power Cleans
20 Double-Unders
20 AbMAt Sit-ups
5 Power Cleans
10 Double-Unders
10 AbMAt Sit-ups
5 Power Cleans
Results
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This version of “Annie” makes it more of a real workout. It also builds on the recent emphasis we have been programming in snatches and cleans. Power clean emphasis today improved a lot of cleans. Remember jumping is designed to get you to forcefully extend your hips to transfer the power of that hip extension into your clean or snatch. It’s not about trying to “box jump” with your bar. Speaking of tomorrow is a snatch day.
Lots of double-under PR’s today. If you are just getting them remember you can work on them by small sets each round before switching to singles. This will get you through the WOD and also give you that skill work at the same time.
Now that the Open is over, Spring Break is almost gone and Regionals is around the corner it’s time to have a Paleo Potuck. Who’s interested? Let us know.
Thoughts On the Open – CrossFit Games
Video: The CrossFit Games Update: April 3, 2012 with Pat, Miranda, Rory and Bob Harper