Workout of the Day

WOD 5 rounds for time of:

-5 dumbbell hang squat snatches, left arm

-5 dumbbell hang squat snatches, right arm

-5 dumbbell thrusters

-200-m run

Men: 70-lb. dumbbells Women: 45-lb. dumbbells

https://journal.crossfit.com/article/the-dumbbell-hang-snatch-2

https://journal.crossfit.com/article/the-dumbbell-thruster-journal

Scaling Choose dumbbells that are challenging weight. The small sets and short distance on the run should encourage you to perform sets unbroken and sprint the run.

Intermediate Option 5 rounds for time of: 5 dumbbell hang squat snatches, left arm 5 dumbbell hang squat snatches, right arm 5 dumbbell thrusters 200-m run Men: 50-lb. dumbbells Women: 35-lb. dumbbells

Beginner Option 5 rounds for time of: 5 dumbbell hang squat snatches, left arm 5 dumbbell hang squat snatches, right arm 5 dumbbell thrusters 200-m run Men: 25-lb. dumbbells Women: 15-lb. dumbbells

WOD For time

-30 clean and jerks (135lbs/95lbs)

-Run 1 mile

-10 rope climbs

-Run 1 mile

-100 burpees

For the WOD, you will be attempting to lift heavy for three lifts. These are the heaviest lifts you can manage with good form. The objective here is warmup efficiency according to your own needs and experience. The Rx workload today is only 3 reps total. However, take at least 10 minutes to warm up for each movement rep. Do not assume that because you just lifted heavy on one movement that it prepares you to lift heavy on the next. Take your time and do not rush the rep.

Total -Back squat, 1 rep

-Shoulder press, 1 rep

-Deadlift, 1 rep

Scaling This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe. Intermediate athletes do not need to scale this WOD.

Beginner Option

-Back squat 3-3-1-1 reps

-Shoulder press 3-3-1-1 reps

-Deadlift 3-3-1-1 reps

5 rounds for time of:

1 sub-0:45 250-m row

50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

Scaling If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work.

Athletes who struggle with double-unders might want to start unbroken double-unders WITHOUT THE ROPE for the first few rounds, then use the rope for the last one or two rounds whether unbroken or not. If you can only get 10 or so, then reduce the number of double-unders in the last few rounds.

Intermediate Option 5 rounds for time of: 1 sub-0:48 250-m row 50 unbroken double-unders without the rope If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option 3 rounds for time of: 1 sub-0:55 250-m row 50 unbroken double-unders without the rope If the row takes longer than 55 seconds, redo it before moving back to the other exercise.