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#3420 – CrossFit & MIFit

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Thursday 8/1/19

WOD Breakdown

ATHLETE GOAL – Athletes should aim to finish off the rower with consistent times and go unbroken or 2 sets on the plate G2O. Pacing is going to be key because following the double unders athletes are going straight back onto the row.
The rowing should take no more than 7 minutes. The plate G2O should be within a minute. Athletes should aim for unbroken or two quick sets. This should leave a minute or more for the double unders. We are not looking for PR times on the rower. Instead, we want fast times that are repeatable for three rounds.

STIMULUS
The workout today is going to put your stamina to the test. We have a longer duration of monostructural with a small weightlifting piece. The goals is to hold a consistent effort for 27 minutes. Keep the row between 5-7 minutes. The G20 should be unbroken or 2 quick sets. This should leave athletes with at least a minute or more for the double unders. The last goal here is to try and get the same number of double unders each round, or more if you make a pace change in the second or third round.


WORKOUT
EVERY 9:00 FOR 27:00 MINUTES

1500m Row
25 Plate Ground to Overhead45/25#
Max Double Unders in Remaining Time


OPTIONAL FINISHER
“SUNS OUT, GUNS OUT”
3 SETS
15 DB Floor Press
:45 “Gun Hold” w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body