CrossFit DC Open House, Sat. 3/2/13
March 2, 2013March 4, 2013
Monday, 3/4/13
Review: DB Snatch
Met-Con:
6 minute Row for max meters
1 minute rest
6 minute AMRAP of 6 burpees & 18 double unders
1 minute rest
6 minute AMRAP of 6 Box jumps & 12 DB Snatch (6R/6L)
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Hitting this one up tomorrow, looks tough!
I knew we got off too easy yesterday…
Row: 1616m
Burpee & DU: 5 rounds
Box & DB Snatch: 3 rounds (45#)
Row:1510
Burpee and DU: 4 rds+ 8
Box and DB snatch: 5 rds + 2 @40# DB
This completely wrecked me, I can’t even describe how.
Row: 1,461
Burpee/DU: I believe I got 5 rounds plus 5 burpees
Box Jumps & DB Snatch (35#): I believe I completed 4 full rounds.
I kind of lost track of my rounds so I posted the lower of the number I think I completed.
Knee was hurting a bit on the DB Snatches and Box Jumps. As a result I took that 6 minute block a bit slow.
I made a strategic decision to start with burpees and double unders to avoid taxing my shoulders and leaving rowing at the end.
Burpees & DUs: 7 and half rounds.
Boxjumps & DB Snatch 45#(1/4 body weight): 5 rounds
Rowing: 1600m
Did this one today and followed yesterday morning crew’s starting order.
Rowing: 1310m (so slow and glutes were burning half way through)
Burpees & DUs: 8 rounds + 2 burpees (DUs were very broken the first 3 rounds)
Box jumps (24″) & DB (30#) snatches: 5 rounds + 2 box jumps
This one got me :). Not a lot of time to warm up which caught up to me on the row
Part 1: 1750 m
Part 2: 8 rounds + 5
Part 3: 7 rounds