“Doce”

CrossFit New England Benchmark WOD

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

Scaling: Looking for all athletes to 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.

×
namesake photo
This benchmark workout, named for the Spanish word for twelve ("Doce"), represents the total minutes of work in the four AMRAPs. We found this workout first posted on July 5, 2017 by three different CrossFit boxes: CrossFit Flagstaff, CrossFit Lake Mary and Blue Valley CrossFit...but it's originally from CrossFit New England (CFNE) - their workout of the day for June 27, 2017.

Strategy: Today is less about gaming and more about bringing the intensity. The row should be at an uncomfortable pace, but not an all out sprint. Holding 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 four minute interval knowing that there is four minutes of rest to follow. Each AMRAP is scored separately as rounds and reps.
Equipment : Barbell, Box, Rower
Filters
  • Category
    • Named WODs

    • More WODs

  • Score
    • 0 min
      max
  • Movement
    • Show 15 more
      Show all
      Show less
  • Equipment
    • Show 15 more
      Show all
      Show less
  • Video