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Workout of the Day

Fitness
20 minute AMRAP:
30 wall balls
15 assault bike calories
30 DB snatches, alternating
15 assault bike calories
50 row calories
15 assault bike calories
30 DB snatches, alternating
15 assault bike calories
Training notes:
-The progression of longer intervals over the last few weeks should give you an idea of what kind of pace is realistic to hold on this. It’s easy to redline in the first 5 minutes of a workout like this – think of the pace you held for 12 minute intervals and try to base off of this.
-The reps are reduced for Fitness to keep you from getting stuck in a bottleneck of one movement for too long – the goal here is to keep moving at a consistent pace for 20 minutes.
-Double-unders are replace with assault bike calories to maintain the high power output aerobic feel of this training piece – single-unders or double-under skill work do not maintain that same stimulus.

Performance
20 minute AMRAP:
50 wall balls (20 to 10’, 14 to 9’)
100 double-unders
50 DB snatches, alternating (50/35)
100 double-unders
50 row calories
100 double-unders
50 DB snatches, alternating (50/35)
100 double-unders
Training notes:
-The progression of longer intervals over the last few weeks should give you an idea of what kind of pace is realistic to hold on this. It’s easy to redline in the first 5 minutes of a workout like this – think of the pace you held for 12 minute intervals and try to base off of this.
-This is a variation of one of the age group qualifier workouts for the CrossFit Games – handstand walks were replaced with DB snatches to keep this more of a grunt work 20 minutes.

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