Friday, March 19, 2021

21.2 = 17.1 - DB Snatch - Burpee Box Jump Overs

Friday, March 19, 2021

Home Gym

1400

Warm Up

Foam roll
Jumping Jacks
Hip Hammy
Wrist Mobility
Box step ups
Calf stretch
DB snatch - 27.5#
Movement tests

Open 21.2

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)


When I performed 17.1 on February 24, 2017 at West Metro Crossfit (now West Metro Strength and Conditioning) I completed 129 reps.  My tie breaker splits were:

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

For 21.2 I completed 117 reps in my garage.  My tie breaker splits were:

Round 1:  3:47
Round 2:  9:59
Round 3: 18:09

It was an unpleasant surprise, but that is why we test and retest.  I felt like I was moving slow but smooth through the movements.  I certainly did not feel like I was 2 minutes behind my original pacing, although four years is a long time.  24 DB snatches in the last 3:45, is a pretty good pace.  This year it was 12 DB snatches in the last 1:51.  I would like to think a group environment provides a little more motivation than my surly teenager who was kind enough to judge me.

I was also surprised at how long 20 minutes can feel when you are staring at the 50# dumbbell.  I am really glad that I had a rubber coated dumbbell instead of my adjustable dumbbells.

I wore knee sleeves and elbow sleeves, but did not bother with wrist wraps.




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