Are you ready to dial it in??

WoD: "Swan Lake"

Complete As Many Rounds As Possible in 12 Minutes

of:

48 Double Unders

12 Dumbbell Hang Split Snatch

Rest 30 Seconds after each round.

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M: 22.5kg ---|--- W: 15kg

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• Fun workout on the menu today!! We recently saw the Dumbbell Split Snatch appear at the CrossFit Games and we also saw how the coordination element was what was most being tested there. This reason alone is good enough for us to include these types of movements in our program.
• Not to play copycat with the "Games" (we are a GPP gym after all!). We have taken elements of that particular WoD and chosen what we feel will provide a great test of our skills & coordination. Coupling up with Double Unders will make this quite a spicy piece of fitness. Your heart rate & your shoulders will start to feel hot. you then have to turn your attention to the DB work and really think about what you are doing with your feet.
• We will remind you (or inform you if you didn't know) that we will bet alternating the arms we use every rep And we will be alternating the split stance every rep too! Yep. not only do you need to think about what hand you're working on you also need to remember that the OPPOSITE foot will be going forwards.
• This is what will make this such a valuable workout to us. We have added in rest after each round to help us maintain some levels of intensity and also bits of time to think/remember what we need to do with our body.
• Coordination is just as valuable to you as is your strength levels. What good is having a 100kg back Squat if you fall over the second you need to jump or turn suddenly. Later in  life these (coordination) skills will be priceless!!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

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Post your Number of ROUNDS/REPS to Beyond The Whiteboard.

We are doing the famous 800g Nutrition Challenge in September. This is THE perfect time to dial in your diet leading into the CrossFit Open (Oct) and of course Summer!!

Click here to read all about it and how to join in