Wednesday October 24th

Warm up-
10 Minutes of double or triple under practice
then grab a bar
0-2 Minutes 10 Power position power cleans
2-4 minutes 8 hang position power cleans
4-6 minutes 10 push jerks

15 Minutes to find a max of this complex

3 hang power clean
2 Push jerks
No dropping the bar.


21-18-15-12-9-6-3 reps for time of:
Bike (calories)

Scroll for scaling options.
Post time to comments.

CrossFit WOD 180416 Tips With Tyson Oldroyd
The Triple-Under

This couplet pairs a high-skill, explosive and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.

Intermediate Option
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)

*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Beginner Option
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike