"I have the POWER!!"
.
Pic: Angela Clancy / Framing CrossFit

WoD: "Big Trouble In Little China Town"

Complete As Minutes in 17 Minutes

of:

China Town Run

21 Wall Ball Shots

12 Dumbbell Snatch (6 L / 6 R)

.

M: 9kg Ball to 10ft. 25kg DB. ---|--- W: 6kg Ball to 9ft. 17.5kg DB

.

• Spicy one to end the working week. Triplets, as these type of workouts are known promote a lot of adaptations. One of them being pacing. Having more than just two moves to focus on means you get to dig your teeth into a task (in this case one of the movements) & work on first establishing a pace in which you can work through, then work on holding that very same pace when you come back around to it again. You do this for each movement and subsequently you do it with your rest/transition times and you are now learning how to hold a pace for each round.
• don't confuse this with slow, easy pace. In order to get more Fit you will need to push the barrier, or threshold, throughout. In more simple terms this means: what is the quickest pace you can push without burning out and losing that established pace??
• Quite often it is a case of trial and error. Some WoDs you go out too conservative and end up feeling like you could have achieved more. Some days you come out like the hare and try to sprint your way through the first round only to peter out to slow canter at the end. #NoFirstRoundHeroesHere.
• The moves aren't the most complex which will allow you to push that pace. Be sure to respect the task laid out in front of you and see what you can get from it.
• Let the fun begin!
• Hold the standards. Form is priority as always.
• Scale as needed.

.

Post your Number of ROUNDS to your Beyond The Whiteboard account.