Barnes Corner CrossFit – CrossFit
Hang Squat Clean Skillwork (10 min)
Double Under Skillwork (10 min)
Workout of the Day
6 Rounds on the 3:00
20/14 Cal Row
Double Unders (40Rx+)(Rx: 20DU or 80 Singles)
Hang Squat Cleans (5-5-4-4-3-3)
Increasing Weight Each Interval. Log your Weight.
Slowest Round is Score.
With short windows to operate within, we want to be sure to choose the right rep schemes, weights, and variations of movements. The goal is to have good time to rest after each round, with 45 seconds to 1 minute of rest being ideal.
We can adjust the calories on the row, variation or rep scheme on the double unders, and weight on the barbell to accomplish this. Ideally the row is taking right around a minute, with the rope and hang squat cleans also taking somewhere around a minute. The rope and hang squat cleans are preferably performed unbroken.
If short on rowers, stagger heats by :90 seconds. Record times for each interval, noting weight used in the notes section.