The CrossFit WOD for 12/12/2013:
Strength:
Power Cleans:
3, 3, 3, 3
MetCon:
“Annie”
50, 40, 30, 20, 10
Double Unders
Sit-ups
Post Weight and Time to Comments
This is a CrossFit Original. Annie is one of the named WOD’s that every CrossFitter should do at some point. The combination of one technically difficult movements with one relatively simple movement will prove to be more difficult that it looks.
Scaling:
Strength: Everyone is Platinum. We have spent a lot of time on Power Cleans over the last month or so. Time to lift heavy.
MetCon: All Sit-ups must be with an abmat.
Platinum: As written above.
Steel:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
Brass:
25-20-15-10 and 5 rep rounds of:
Double unders or tuck jumps
Sit-ups
Bronze:
20-15-10 and 5 rep rounds of:
Double Unders or tuck jumps
Sit-ups
If you cannot do double unders, sub tuck jumps.
Brass: 3:53 with tuck jumps. D-U’s just weren’t happening this morning. Good job, Megan, on joing me for the tuck jumps!
Power Cleans @ 125 lbs.
Post-WOD work on D-U’s. Nice work, Jake, on the WOD with D-U’s!
Power Cleans – 125 lbs
Annie Platinum: 7:42
Joe, Megan and Rafa – keep working on those D-U’s, you are almost there!