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. Â Annie is one of the named WOD’s that every CrossFitter should do at some point. Â 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!