17.1 DB Snatch - Burpee Box Jump Over

Friday, February 24, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - Grant, Chris and me

Warm Up

8 minute AMRAP
100m Row
10 Spiderman
5 Push-ups
10 Lunge with twist
5 Jumping Squats
10 Pass throughs

I got through 2 easy rounds

Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx – (50/35) (24″/20″)
Scaled – (35/20) (20″ – Step Ups OK)

I went Rx and got through 3 rounds plus 24 DB snatches for a total of 129 or CAP + 96 reps, depending on scoring.  I thought I paced really well and was never out of the fight or risking poor form on the snatches.  I stumbled on 1 box jump, but recovered quickly.  Overall, I thought it was a really good workout.  I did wear calf sleeves and wrist wraps.

My tie breaker splits were:

Round 1:   3:26
Round 2:   8:43
Round 3:  16:15

Chris finished the workout in 18:xx and Grant was on Round 5 of the DB snatches when time was called.

I really liked this workout as it tested the engine, but done at manageable weights.  If it had been 90# DB snatches and 30" box jumps, I would have had to scale.