Multi-elemental movement
CrossFit varies the movements done in workouts to provide a full body stimulus, to allow metabolic intensity to stay high and to help prevent athletes from plateauing. Â Today, our WOD only has one movement in it, but it’s really a series of several movements done in succession. This will provide the same benefits that we typically see, but also keep us present in ourselves as what we are doing is continually changing. Â While cranking out a set of 10 heavy deadlifts in a WOD can do many good things for us, it can be easy to check out mentally and just move. Â Today, we get the best of both worlds.
STR:
hang power snatch
max double
WOD:
EMOM 10
5 of the following dumbbell complex (starting standing):
1 pushup to DB
1 DB row with each arm in a plank
1 DB clean
*hands should stay on dumbbells for the whole set. Â Score is your slowest round.
Snatch: 70, far away from a PR, focused on eliminating a so-called hitch and working on hitting the high hang from the hang.
WOD: 42 @ 10lb
Snatch: 85# … went big on the last set and tried to do 100#, did it for 1 rep but couldn’t keep the 2nd.
WOD: 15# DB, :27 – and it was my first round that was the slowest – hate when that happens.
Good job 6:30!!
Snatch: 60#, feeling like decent form really might happen some day.
WOD: :41 for 4 instead of 5 at 10# – woof! This ended up being harder than it looked – I thought by taking 10# DB and scaling I was going easy, but the sprints take it out of you in a good way.