Tag Archives: Double Unders

Crossfit Open WOD 19.2 (scaled)

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Since the Rx weight is too high, decided to use the scaled weight which is right around my max.

Beginning on an 8-minute clock, complete as many reps as possible of:

  • 25 x Toes to Bar
  • 50 x Double Unders
  • 15 x Squat Cleans @ 95 lb.
  • 25 x Toes to Bar
  • 50 x Double Unders
  • 13 x Squat Cleans @ 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 11 Squat Cleans @ 135 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 9 Squat Cleans @ 155 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
 

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 7 x Squat Cleans @ 185 lb.

Stop at 20 minutes.

Results: As prescribed 1 round plus 80 reps (didn’t even finish the first 8 minute set).  Continued anyway as if it was an AMRAP in 20 minutes  to get a good workout today and finished with 3 rounds plus 8 reps.

Dubai Championship WOD 18.1

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For time (10 minute time cap)

  • 60 x Double Unders
  • 10 x Thrusters @ 75lbs/35kg
  • 60 x Double Unders
  • 20 x Thrusters @ 75lbs
  • 60 x Double Unders
  • 30 x Thrusters @ 75lbs

If completed before the 10 minutes are up, rest for the remaining time. 

Then 5 rounds for time (10 minute time cap)

  • 30 x Double Unders
  • 15 x Pullups

Results: First part 8:02.  Second part 9:50.

Back Squat then Snatches, OHS, Power Cleans, Row and DUs

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3 rounds of

  • 5 x Back Squat @ 75% of 1RM

AMRAP in 15 minutes (CF New England WOD from Feb 20, 2019)

  • 5 x Power Snatch @ 75lbs
  • 10 x Overhead Squat @ 75lbs
  • 15 x Hang Power Clean @ 75lbs
  • 20 Calorie Row
  • 50 x Double Unders

Results: Back Squat @ 185lbs.  Metcon 2 rounds plus 6 reps.  Impressed myself by doing all of the first round unbroken including the OHS. 

Weighted Pullups then Dips, Renegade Rows and DUs

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I got 12 unbroken strict pullups earlier this week before a run, but have been stuck at 12 for a while, so trying something new to get to 15. 

EMOM for 20 minutes:

  • 1 x Weighted Pullups (hold 3 seconds at top) @ 30lbs

Then 6 rounds for time

  • 6 x Ring Dips
  • 12 x Renegade Rows
  • 24 x Double Unders

Results:  For the weighted pullups added 5 x weighted situps for rounds 11-20 just to fill the time.  Metcon 7:11.

Power Snatch then Snatches, Double Unders and Pullups

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Every two minutes for 12 minutes

  • 3 x Power Snatch

The next part is taken from the CF New England WOD from Feb 5.

AMRAP in 15 minutes of

  • 25 x Double Unders
  • 5 x Power Snatch @ 75% of 3 rep max
  • 25 x Double Unders
  • 10 x Strict Pullups

Results:   Power Snatch 65-75-80-95-100-105lbs.  Metcon 5 rounds plus 21 reps.