170224 ~ 17.1 The Dumbells Are Here!!!

Dumbells are making their 1st appearance in the Open!  Castro decided to throw a crazy couplet for time to kick off 2017!!  

Friday Night Lights kicks off at 4:30pm.  If you have yet to sign up for your heat, what are you waiting for??? Slots are filling up quickly! Every athlete who completes 17.1 during the event will earn spirit points for their team!  Come on out tonight and bring the noise.....this one is going to hurt!

Coach's Tips:

Suggested Warmup:

3 slow Rounds:
Row 200m
8 Alternating Dumbbell Snatch (Heavier than what your Rx Weight will be)
6 Burpee Box Jump-Overs 24/20″


For time:
10 dumbbell snatches (50/35#)
15 burpee box jump-overs (20/24#)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

***Scaled (35/20#, step-ups allowed)***

20 min Cap

Hitting the Workout:

1. Pick a sustainable pace that will keep you moving!  Blowing up in Rnd 1 will make this workout last twice as long!

2. Focus on your form!  Proper form = efficient movement! Push your knees out and use your hips on the Snatches.  Set up like a kettle bell swing so you can create good leverage to get the dumbell up. Keep your back flat and your chest up!

3. If you have to rest on the burpee box jump overs, always rest at the top, and not on the floor.  

4. Pace to the rnd of 50 Snatches, then give it all you got! It's the home stretch......leave it all on the floor!!!

Supplementary Work:

2000m Recovery Row (not for time)



12 GHD Situps

120m Farmer KB Farmer Carry (70/50#)

**120m = 2x width of Gym A&B)**

Cash Out:

Roll out your spine!!

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