A relative of CrossFit Games Open WOD 17.1... today’s session highlights one single dumbbell and if you did 17.1, challenge yourself to the same weight you used back in February for the DB snatches and burpee box jumps- you likely used a 50 or 35# DB. If that load forced you into too much time with your hands on your knees instead of popping triumphantly in the air with DB up and overhead, then go a step lighter.
Notice that today you will be doing push ups instead of burpees (you can thank your coach today if that comes as a pleasant surprise) and the jumps have been replaced with weighted step ups on a lower-than-Open-WOD box height. And that’s to keep you movin and groovin into the later rounds.
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As Many Reps as Possible in 16 minutes of:
10 alternating DB snatch (50/35#)
10 push ups
10 DB goblet box step overs (20/16″ and same load as snatch)
12 reps of each movement, 14 reps of each movement, continue with this pattern
Post total number of reps completed to chalkboard/journals
1 complete round=30 reps, 2=66 reps, 3=108 reps, 4=156 reps, 5=210 reps, etc
Tuesday 5pm Open Training Hour