Double-header


JT Scott | 12/03/2017 | 6

Jumping is all about the hips. So is snatching. In fact, most athletic performance is rooted in the hips, and building powerfully explosive hip extension is definitely a thing CrossFit does pretty well. We’re going to be spending some time putting that jump to use in two different ways today, with a focus on the explosiveness: high box jumps and hang power snatches.

Just to keep it interesting, you’ll have 6 ring dips to do each round. We’re keeping the reps low to keep you moving and give you a chance to challenge your limits in this movement if you’re new to them, so if you’ve got even a few ring dips I encourage you to give them a shot today.

One time through is easy money on this. The real challenge will be recovering your breath, re-strategizing based on what you did the first time through, and throwing yourself at the back half of this double-header!

WOD:
AMRAP 10
12 Box Jumps (30/24)
9 Hang Power Snatch (95/65)
6 Ring Dips

*** REST 4 MINUTES, THEN REPEAT


6 comments for “Double-header

  1. Ben B says:

    WOD 1st: 4 Rnds + 12 Rx
    WOD 2nd: 4 Rnds + 12 Rx

  2. Abigail R says:

    WOD 1: 3+21
    WOD 2: 4 + 2

    24″ box, 45# bar, banded dips

    This was more fun than I thought it would be!

  3. Lynn says:

    24″ soft-box jumps with step downs (first time jumping in a million years)
    35# snatches started to make a little more sense by the end
    red band with about a hand distance over the ring on the dips. Absolutely could have used less band a different day, but couldn’t get my right shoulder externally rotated quite enough to bear the load safely this morning.

    WOD 1 – 4 + ummmm I think 14?
    WOD 2 – 3 + ummmm I think 26?

    I was so positive that I was moving faster on the second set, so either I was wrong or I miscounted rounds. Math (nor tic-tac-toe) is not a forte in the morning….

  4. Niki Brown says:

    Round 1 – 3+18
    Round 2 – 3+8
    85# snatches
    Dips were mostly quick singles

  5. Gil says:

    2+18
    2+15
    30″/ 85# / strict

  6. Niv says:

    R1: 4
    R2: 3

    30″, 75#, dips started strict, then kipping

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