Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

for time

100 Double unders
90 Sit-ups
80 Double unders
70 Sit-ups
60 Double Unders
50 Sit-ups
40 Double unders
30 Sit-ups
20 Double Unders
10 Sit-ups

Workout notes

Annie’s gone bananas! This workout is a little something like the classic CrossFit benchmark “Annie” but it in this version we’re adding some volume to both the double unders and sit-ups.  The total double under volume for the benchmark version of this workout is three hundred reps. If you have double unders in the bag that number of reps is within your capabilities but if you are new to the skill you’ll want to scale the volume of reps based on where you are at with the skill.  A good starting point would be cutting the volume in half or shaving off that first round.  Make sure to take a look at the total number of sit-ups in this workout before you start. If you are regularly making it to classes this volume will be a little higher than normal.  If you are new to CrossFit or haven’t done a workout like this before make sure to scale the reps appropriately.  Consider starting at 50 down to 10 rather than 90 to 10.