continuous movement – Fri 5.18.18

 In W.O.D.

Strength: Back squat 5-5-5-5-5

*Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Conditioning: In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of dumbbell snatches
2 minutes of double-unders
2 minutes of dumbbell snatches
3 minutes of double-unders
3 minutes of dumbbell snatches

Men – 50-53 lbs DB/KB
Women 35 lbs DB/KB


Related content:
• The Double-Under
• The Dumbbell Power Snatch

Scaling this WOD

Scale the loads and exercises to allow for continuous movement throughout the 12 minutes.

Beginner
In front of a clock set for 12 minutes:
30 seconds of single-unders
30 seconds of double-under attempts
1 minute dumbbell snatches
1 minute of single-unders
1 minute of double-under attempts
2 minutes dumbbell snatches
90 seconds of single-unders
90 seconds of double-under attempts
3 minutes dumbbell snatches

Men use 20-lb. dumbbell
Women use 10-lb. dumbbell

Watch The Dumbbell Power Snatch from the CrossFit Journal. Practice with a few different dumbbells while warming up. If you can maintain proper mechanics with a slightly heavier dumbbell, use it during the workout. Count double-under attempts as part of the overall number of accomplished reps.

Intermediate
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute dumbbell snatches
2 minutes of double-unders
2 minutes dumbbell snatches
3 minutes of double-unders
3 minutes dumbbell snatches

Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Practice with a few different dumbbells while warming up. If you can maintain proper mechanics with a slightly heavier dumbbell, use it during the workout. Watch The Double-Under video from the CrossFit Journal. If unable to successfully execute at least 20 unbroken reps, consider using the modification listed for the beginner.

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