Tuesday November 6th – Train Harder CrossFit

Warm Up
3 Rounds 10 cal row
20 Double unders or attempts

Grab a bar-
Quick review of the clean
0-1 Minute 10 power position power cleans
1-2 Minutes 10 Hang Position power clean
2-3 Minutes 10 from the shin power cleans

Strength-
Take 5 Minutes to build up to your working weight for the following strength piece
5 sets of 4 touch and go power cleans. No misses. use the same heavy weight for all 5 sets.

Wod-

5 rounds for time of: (we will put limits on max attempts if you are struggling)
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

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5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo that segment before moving back to the other exercise.

Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option
5 rounds for time of:
1 sub-0:48 250-m row
100 unbroken single-unders

If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option
3 rounds for time of:
1 sub-0:55 250-m row
100 single-unders

If the row takes longer than 55 seconds, redo it before moving back to the other exercise.