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“Doce”

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CrossFit New England Benchmark WOD

8.0K 76
  • Three 4-minute AMRAPs in 20 minutes
  • AMRAP from 0:00-4:00:
  • 27 calorie Row
  • 21 Power Cleans (135/95 lb)
  • 15 Burpee Box Jump-Overs (24/20 in)
  • 4 minutes Rest
  • AMRAP from 8:00-12:00:
  • 27 calorie Row
  • 21 Power Cleans (115/80 lb)
  • 15 Burpee Box Jump-Overs (24/20 in)
  • 4 minutes Rest
  • AMRAP from 16:00-20:00:
  • 27 calorie Row
  • 21 Power Cleans (95/65 lb)
  • 15 Burpee Box Jump-Overs (24/20 in)

Perform as many repetitions as possible (AMRAP) of 27 cal Row, 21 Power Cleans, and 15 Burpee Box Jump Overs with 135 lb/95 lb on the barbell. At 4:00, stop, record your score, and reduce the weight on the barbell to 115 lb/80 lb. Rest until 8:00. At the 8-minute mark, start the second AMRAP with the same movements and lighter weight. Rest until 12:00. At the 12-minute mark, stop, record your score, and reduce the weight once more to 95 lb/65 lb. Rest until 16:00. At the 16-minute mark start the final AMRAP, which ends at 20:00. Start each AMRAP at the beginning. Each AMRAP is scored separately as rounds and reps.

Score is the total number of repetitions completed in all three AMRAPs.

Scaling Options

Athletes should ensure they get to the burpee box jump-overs on each round. Adjust weights or reps as necessary to accomplish that. If athletes finish the burpee box jump overs, they will head back to the rower. The weights on the barbell get lighter each round. These should be weights that athletes could complete at least 15, 20, and 25 reps unbroken respectively.

Tips & Strategy

This workout is less about gaming and more about bringing the intensity. The row should be at an uncomfortable pace, but not an all-out sprint. Hold on for 1-3 sets on the barbell. Lighter is harder as it allows athletes to hold onto the bar longer. Athletes can push hard through this 4-minute interval knowing that there is four minutes of rest to follow.


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namesake photo

Background: We first found this workout first posted in July, 2017 by multiple CrossFit boxes including CrossFit Flagstaff and CrossFit Waterside Lake Mary, but it’s originally from CrossFit New England (@cfne) – their workout of the day for June 27, 2017. Doce, the Spanish word for twelve, represents the total minutes of work in the four AMRAPs.

In 2019, CrossFit Games athletes Brooke Wells @brookewellss & Zach Buntin @zachbuntin put out a demo video with footage of them taking on an Rx+ version of the same workout with barbell weights 155, 135, and 115 lb, but didn’t post their scores.

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