Tag Archives: Double Unders

Snatch Complex followed by Double Unders, Pullups and G2OH

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Not for time, resting as needed, do 6 rounds of the following, increase weight per round

  • 2 x High Hang Snatch (above the knee)
  • 2 x Hang Snatch (below the knee)
  • 2 x Power Snatch (from the floor)

Then, also not for time and resting as needed between rounds, do 3 rounds of:

  • 3 x Power Snatch increasing weight per round

Finally do AMRAP in 12 minutes of (taken from CF Invictus):

  • 40 x Double Unders
  • 20 x Pullups
  • 10 x Ground to Overhead

Results:  For the first part started with an empty bar then did, 65, 75, 80, 95, 95lbs.  For the second part did 95, 105 and 115lbs. For the AMRAP did 3 rounds plus 50 reps with snatches @ 80lbs/36kg for the G2OH.

Deadlifts then Double Unders and Toes to Bar

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Every 3 minutes for 15 minutes (5 rounds) do

  • 5 x Deadlifts increase weight each round

Then for time do:

  • 100 x Double Unders
  • 20 x Toes to Bar
  • 80 x Double Unders
  • 16 x Toes to Bar
  • 60 x Double Unders
  • 12 x Toes to Bar
  • 40 x Double Unders
  • 8 x Toes to bar
  • 20 x Double Unders
  • 4 x Toes to Bar
  • 10 x Double Unders
  • 2 x Toes to Bar

Results: For the Deadlifts did 165, 205, 225, 265, 275. The last set was more like 1.1.1.1.1 with 15-20 second pauses between lifts.  For the metcon part completely messed it up and did 20, 18, 16, 14 toes to bar before figured out that I would not get to the end :-P.  Finished my version in 13:00.

Power Cleans and Double Unders

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I have been relying on CrossFit Invictus for WODs lately.  Here is another one which seemed to fit well into my routine.

Take 15-20 minutes to build to today’s 1-RM Power Clean.

Then for time:

  • 10 x Power Cleans
  • 100 x Double-Unders
  • 8 x Power Cleans
  • 80 x Double-Unders
  • 6 x Power Cleans
  • 60 x Double-Unders
  • 4 x Power Cleans
  • 40 x Double-Unders
  • 2 x Power Cleans
  • 20 x Double-Unders

Results:  For the 1RM got up to 170lbs/77kg (5 x 65lbs, 5 x 95, 5 x 115, 3 x 135, 3 x 155, 1 x 165, 1 x 170).  For the metcon, used 135lbs/61kg and finished in 12:53.

 

Pistols, Kettlebell Swings and Double Unders

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Taken from CFI workout from December 15.  Just as it is, this is a 40 minute workout :-).

Three or Five sets for max reps of:

  • 60 seconds of Pistols(Left)
  • 60 seconds of Pistols(Right)
  • Rest 60 seconds
  • 60 seconds of Kettlebell Swings (24kg)
  • Rest 60 seconds
  • 60 seconds of Double Unders
  • Rest 60 seconds

Results:  Was short on time so only did 3 rounds.  Ended up with 367 reps.

Front Squats then Burpees, Thrusters, Pullups and Double Unders

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Take 15 minutes and work up to a heavy:

  • 3 x Front Squats

Then, AMRAP in 18 minutes of:

  • 21 x Burpees
  • 15 x Thrusters @ 43kg
  • 9 x Strict Pullups
  • 200 x Double Unders

Results:  For the Front Squats got up to 3 x 200lbs/91kg.  For the metcon did 1 round plus 21-15-9-111 reps (total 401 reps).