3 Rounds
100 DU
10 Clean and Jerks @135/95
WODprep Strategy Top Tips:
This workout is going to hit at you hard, so having a strategy is key. The barbell should be approached as fast singles unless you feel you can hold 5/5 touch and go reps (for all 3 rounds). The aim of today’s workout is for you to improve your Grace time and practice your breathing. So, when we look at the double unders, don’t be trying to max out and feel gassed every time to come back to stare at the barbell. Look to hit the double unders unbroken or in two large sets of 50. You want to be doing double unders long enough so that you can concentrate on your breathing and keeping it level. Remember, fast 100 double unders and a slow 100 double unders are only a few seconds apart: this workout is won on the bar, and we don’t mean the tequila kind.
Feel like spaghetti when barbell cycling? Check out our video below:
Want to get faster and more efficient in your barbell WODs?
I’ve got 3 advanced barbell cycling techniques for CrossFitters (not for Weightlifters!) to tell you about! If cycling cleans, snatches and jerks in workouts feels clunky and slow, try out these techniques for smoother reps and faster finish times. In this video, I go over how to cycle shoulder to overhead movements without feeling crushed, how to use the bounce instead of taking the bar down to the knee, and finally a secret about your stance to help keep shuffling to a minimum!
5 Snatch Drills Every CrossFitter Should Master (free video tutorial!): https://bit.ly/37UEg5F
P.S. Looking for 1-on-1 Coaching to start feeling great in the gym? Schedule a call with our Head Coach, Dr. CJ, and discover personalised programming, bespoke to your needs.
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