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IMG_3440

Warm-Up
2 Rounds of
10 Spider Lunge w/ reach up on each side
20 Jumping Jacks
10 Lunge and Twist
20 Jumping Jacks
10 Alt T Pushups
20 Jumping Jacks

Mobility
1 minute OH Band distraction shoulder stretch each side
1 minute death stretch each side

Prep
1 x 4 Alt DB Ext + 4 Box Step ups
1 x 4 Alt DB Hi Pull + 4 jumps (step down only)
1 x 4 Alt DB Snatch + 4 Box Jumps (bounding only with coaches approval)

Met-Con
6 Rounds, 2 minutes work/2 minutes rest*
12 Box Jumps
8 Alt DB Snatch

*Score is cumulative, pick up each round where previous left off for one cumulative score

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0 Comments

  1. Kenna says:
    February 26, 2014 at 9:18 am

    Finally was able to use rx weight, 25# DB, and it felt pretty good! Box jumps still freak me out a bit, but I stuck with the 18″ and only switched to step ups for a few reps.

  2. Dray says:
    February 26, 2014 at 10:10 am

    This was a fun one but I was definitely not convinced near the end that I was going to make it on top of the box with each jump. I got excited and went for bounding on the first round but after a single set of DB snatch (with 40#) that stopped!

  3. Sara K says:
    February 26, 2014 at 12:54 pm

    Well I just wrote a long 2 paragraph comment and forgot to fill in my name/email before hitting submit so I got an error and lost it. Let me see if I can remember it all.
    –
    This was a horrifically great workout for me. It included one exercise I can generally breeze right through (DB Snatches) and one that I always struggle with (box jumps). I shared a box with Jessie C who wanted to use a 24″ box. It had been a while since I jumped on the 24″ so I tried it out during the prep sets and quickly told Jessie after they were done that I would be flipping the box to 20″ for the workout (all step down). She did great powering through on the 24″. I scaled up a bit on DB Sn going with just over 1/4 BW at 40#.
    –
    For the actual workout I started out with 2 complete rounds on the first 2 minute work block and by the 4th block I was still holding that same 2 full rounds pace. At that point, I was determined to continue this pace for the last 2 2min work blocks. I knew if I had just 20 seconds left to finish the DB snatches I would be able to complete the round even though my quads at that point were screaming at me to rest. This was huge for me. This was the first time in a work/rest workout where I could maintain a pace throughout each work block. It has always been difficult for me to continue on rather than rest when the mental block of pain smacks you in the face and you have a split second decision to make. This was probably the first time I ever made the decision to get right to the work and push through to the end.
    –
    P.S. Dray – I felt the same way as you. The first set of Box jumps were great but after the 1st set of Snatches I was thinking I wouldn’t make it on top of the box.

    • Dray says:
      February 26, 2014 at 3:15 pm

      Awesome keeping the pace! That was hard – I was dropping a couple reps from 1st to 2nd to 3rd but was able to stop the bleeding and get back to my 2nd round pace for 4-6. This might be a good one to keep around for an open gym in a couple months…