WoD: "Red Sea"
Complete As Many Rounds As Possible in 15 Minutes
of:
20 Wall Ball Shots
15 Dumbbell Deadlifts
10 Alternating Dumbbell Hang Clean & Split Jerks
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M: Two 22.5kg 'DBs' for the Deadlift. One 22.5kg 'DB' for the C&J
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Two 15kg 'DBs' for the Deadlift. One 15kg 'DB' for the C&J :W
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- Two weeks back we introduced the Hang Dumbbell Split Snatch as we saw it feature at the most recent CrossFit Games. We spoke iff programming not because the "pro's" were doing it but more so because of the coordination benefits. Well today we visit the other move that was on show that day. That is the 'DB' hang clean & jerk.
- The Snatch version was arguably the easier of the two to grasp. This time around we need our wits about us as we will alternate the hands every rep. We will also be cleaning to the shoulder BEFORE we think about any split footwork. The Splitting of the feet only need happen on there jerk component (NOT the clean). The same deal will apply like last time in the we will also alternate the feet we split with each rep. This alone will have our brains ticking over.
- Now, the other parts of the WoD are not a side-show by any means. 20 wall ball & 15 deadlifts ought to get you going nice & good. Aim to keep composed on there ball to stay unbroken and see how you grip fares on the Deadlifts. Can you hold on to them for all the reps and then start bussing out the hang clean & jerks?
- Cracking way too kick off your week. The 2020 CrossFit Open is only 1 MONTH AWAY!! It's come around real quick this time around. Are you feeling excited to throw down once more??
- We hope you are as our open prep is going to go into full drive over the next 4 weeks!!!
- Hold the standards. Form is priority as always.
- Scale as needed.
- Stay Humble. Work Hard. Be Happy.
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Post your TIME to Beyond The Whiteboard.
The CrossFit Open is only 31 day away!! Have YOU registered yet?? Click the link here to jump onboard!!
