WOD
 | Wed, Jul 29Today |
 Coach JToday, we have a 5 round triplet, with a buy-in of rowing for calories and dumbbell snatches before tackling dumbbell-facing burpees. You'll get a brief rest between rounds. |
CrossFit 20260729(Reps) WARM-UP: 200m walk 1:00 row, focus on the catch position and drive sequence 5 inchworm + push-ups 10 air squats 1:00 row, focus on the return sequence 5 up-downs Single-arm dumbbell overhead walk/side, light dumbbell (100 ft) 1:00 row, focus on leg drive 5 dumbbell-facing burpees 5 single-arm dumbbell overhead squats/side, light dumbbell WOD MOVEMENT REVIEW & WARM-UP: set: 6-calorie row, moderate 4 alternating hang dumbbell muscle snatches 4 alternating hang dumbbell power snatches 2 dumbbell facing burpees – Light to moderate load 1 set: 6-calorie row, hard 4 alternating hang dumbbell muscle snatches 4 alternating hang dumbbell power snatches 2 dumbbell facing burpees – Use intended workout weight WOD: 5 x 3:00 rounds for reps Rx: STIMULUS 10+ burpees per round 20/15-cal row 20 alternating hang DB snatches (50/35) Max DB-facing burpees – Rest 1:00 between rounds – Use one dumbbell MODIFICATIONS: -Row, modify cals to maintain a hard effort and finish in the intended time domain, e.g., 15/12, 12/8 -Hang dumbbell snatch, modify weight to complete unbroken -Burpee over the dumbbell, modify to step-over, up-down + step-over, burpee OR up-down in place STIMULUS NOTES: 10+ burpees per round; advanced athletes closer to 15 reps Row in 1:15 or less; sprint efforts with a quick transition to the snatches Dumbbell snatches in :45 or less Ideally 1:00+ for burpees STRETCHING: 1:00 slow banded pass-throughs :30 doorway pec stretch/side
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