SHRED CrossFit WOD 10-1-19 – ‘Ecod’

Complete as many rounds as possible in 4 mins of:

15 Burpee Box Jump Overs, 24/20 in

21 Power Cleans, 115/85 lbs

27/21 Row or Bike Calories

• Rest 4min.

Complete as many rounds as possible in 4 mins of:

15 Burpee Box Jump Overs, 95/65 lbs

21 Power Cleans, 95/65 lbs

27/21 Row or Bike Calories

GENERAL
The weights decrease with each round, but the reps stay the same
If you finish the calories on the rower/bike, you go back to the burpee box jump overs
Choose weights and variations that allow you to complete at least a full round with the first weight
The goal is to try to beat your score with each round as the weight drops
Record total rounds and reps for each round

POWER CLEANS
We get the most out of these 4 minute windows by choosing a weight we can cycle for larger sets
Every weight used today should be something you can move for at least sets of 5-10 reps within the workout

BURPEE BOX JUMP OVERS
There is no need to stand to full extension on the box during the burpee box jump overs

ROW/BIKE
If short on rowers/bikes, stagger athletes on opposite 4 minute windows

STRATEGY
With rest built in we want to move quickly here, but there is still some pacing involved
Move at a pace that you won’t slow down from over the course of the 4 minutes
The one place we’d stop moving is the power cleans
It’s ok to break those, but keep both the sets and breaks quick
21 Reps:
6 Sets: 6-5-4-3-2-1
5 Sets: 5-4-4-4-4
4 Sets: 6-5-5-5
3 Sets: 7-7-7 or 8-7-6
2 Sets: 12-9