Dem Dumbbells!
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Pic: Steph Moore

WoD: "Float Like A Butterfly"

Hit a Heavy Set of 3:

Hang Squat Clean Thruster (AKA the "Cluster")

Dumbbell Hang Squat Clean Thrusters

Box Jump Overs

M: 2 x 17.5kg. 24" Box. ---|--- W: 2 x 12.5kg. 20" Box.

Spicy little couplet to open your week. The addition of using Dumbbells instead of Barbells will have you having to think a bit more about what you do with each arm independently. Dumbbells are beautiful for allowing us to experience a seemingly familiar move (when on a barbell) and make you feel like you've started CrossFit all over again! The neurological benefits alone are reason enough to use these things more often.
The Hang Squat Clean Thruster, or "Cluster", is one heck of a movement. It takes you through lots of range-of-motion. Encompasses some Olympic lifting, some squatting and some pressing into account. All in one smooth move. So much "bang for buck" its not funny.
The weight on the Dumbbells isn't meant to be heavy and that what'll make this WoD sting that bit more. Move them fast, stay unbroken and you're in for a ride!! Shake off the legs on your first jump and away we go. Today we will say you have to fully open the hips on those jump overs.
The goal is a real short time. Think less than 7 mins. Choose the right weight/height of box that will allow for that.
Before that we will move some heavier weight around and refine the movement patterns of the infamous "Cluster", this time on a barbell.
Let's go. Are YOU ready????
Hold the standards. Form is priority as always.
Scale as needed.
Stay Humble. Work Hard. Be Happy.

Post your Barbell LOAD & your WoD TIME to Beyond The Whiteboard.

WOD