SHRED CrossFit WOD 12/4/19 – ‘Low Tide’

In 5 mins do:

Row, 300 m

then in the remaining time, AMRAP of:

3 Squat Cleans, 135/95 lbs

25 Double Unders

GENERAL
Working through 3 fast-paced intervals with 5 minutes of rest between
On each AMRAP, the row is the buy-in and only happens once
After finishing the meters on the rower, athletes will complete as many rounds and reps of squat cleans and double unders
The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)

ROW
General Timeline For Each Buy-In Row:
700 Meters: ~3 Minutes (Leaves 2 Minutes for Cleans & Dubs)
500 Meters: ~2 Minutes (Leaves 3 Minutes for Cleans & Dubs)
300 Meters: ~1 Minute (Leaves 4 Minutes for Cleans & Dubs)
If short on rowers or space, stagger athletes on opposite 5-minute windows

DOUBLE UNDERS
With such short time windows, we want to choose a double under rep number or variation that can be completed ideally unbroken
Mods:
reduce reps
x40 single unders
x20sec of DU practice

SQUAT CLEANS
The weights increase and reps decrease with each interval
1st Bar: Light Weight that You Can Complete 7 Reps Unbroken During Workout
2nd Bar: Light-Moderate Weight that You Can Complete 5 Reps in 1-2 Sets During Workout
3rd Bar: Moderate Weight that You Can Complete 3 Reps as Quick Singles or Small Sets During Workout

STRATEGY
ROW
Since we’re rowing for meters instead of calories, there isn’t as big of a payoff in going faster as there is with calories
For Example:
If we row 500 meters at a 2:00 vs. 1:55 – it’s only a 5 second difference
If we row 50 calories at 1200 vs. 1000 Cal/Hr it’s a 30 second difference
That 5 second difference when rowing for meters can quickly be lost in one slow transition from rope back to the barbell
That being said – row at a strong pace, but one that allows you to keep moving and attack the scored portion of the workout

SQUAT CLEANS
Pick the option at each interval that allows you to rest the least
1st Bar: Aim For 1-2 Sets at the Lightest Weight (7, 4-3)
2nd Bar: Small Sets Or Quick Singles Work At This Light-Moderate Weight (5, 3-2, 2-2-1, 1-1-1-1-1)
3rd Bar: Work Through Small Sets Or Singles At The Last Bar (3, 2-1, 1-1-1)

DOUBLE UNDERS
Put your rope down neatly for fast transitions
Try for unbroken sets and then just get to the bar and do what you can do (Singles or Sets)