SHRED CrossFit WOD 10.6.20 – ‘Power Outage’

In 5 mins do:

100 Double Unders

then in the remaining time, AMRAP of:

4 Power Cleans, 155/105 lbs

4 Burpee Box Jump Overs, 24/20 in

WORKOUT BRIEF
DESCRIPTION
“Power Outage” is a repeat workout
We’ll alternate between 5 minutes of work and rest in this fast-paced interval piece
Each round begins with a buy-in of double unders that only happen once
After clearing the reps on the rope, we’ll complete max round and reps of power cleans and burpee box jump overs
Record your total rounds and reps of these two movements for each round
Your final score will be the 3 round+reps scores added together

DOUBLE UNDERS
Choose a rep number or variation that allows this station to be cleared in 2 minutes or less
This gives you at least 3 minutes, the majority of each interval, to work on the scored portion

POWER CLEANS
The reps decrease with each interval as the weight will increase
This drop in reps and increase in weight should allow you to maintain similar scores across the board today
Consider the following recommendations when choosing your weights:
1st Barbell: Light-Moderate Weight You Can Cycle for 21+ Reps Unbroken When Fresh
2nd Barbell: Moderate Weight You Can Cycle for 15+ Reps Unbroken When Fresh
3rd Barbell: Moderately Heavy Weight You Can Cycle for 9+ Reps Unbroken When Fresh

BURPEE BOX JUMP OVERS
Face the box in the burpee portion of the movements (no lateral reps)
You can jump-up or step-up off the floor
Jump-up to the box for “RX”
There is no need to reach full extension on top of the box

MODIFICATIONS
100 DOUBLE UNDERS
Reduce Reps
150 Single Unders
2:30 of Practice
100 Double Taps (Equal Reps)
150 Line Hops

POWER CLEANS
12 Double Dumbbell Power Cleans (All Rounds)
6 Single Dumbbell Power Cleans (Each Arm)

4 BURPEE BOX JUMP OVERS
12 Burpees

STRATEGY
DOUBLE UNDERS
Coming off 5-minutes of rest and with shorter window, see if you can work through bigger sets on the rope
You want to balance out getting to the barbell quickly, while also feeling like you’re ready to move the weight
Consider the following options for each set of 100:
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20

POWER CLEANS
Once you’re at the barbell, we want to do whatever we can to stay moving forward
For some athletes this might mean touch-and-go sets, for some it might mean quick singles
A combination of the two can also work really well
With this option, you hold on for a max set of unbroken reps to start each set
When you hit a wall, you immediately transition to quick singles
This gets you deep into the set before going to the slower, but consistent option

BURPEE BOX JUMP OVERS
Your speed here will be dependent on how much time remains in each round
If you know you’re getting back to the barbell with plenty of time, move at a steady pace that allows you to thrive on the bar
If time is running out, move at a fast speed that allows you to squeeze out a few more reps before the 5 minutes is up