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Photo Credit: Angela Clancy

WoD: "Semisonic"

Complete As Many Rounds As Possible in 15 Minutes

of:

12 Alternating Dumbbell Snatch

9 Burpees To Target

6 Muscle Ups

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

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• Going on from yesterdays #MoD on insta. Wait! Hang on a minute, you haven't read it yet?? Stop what you're doing right now and go over there, give us a follow (@crossfitcbd), like that post then actually read & absorb it.
• Today is a classic example of a training day. This kind of workout offers us the chance  to try things out and improve on certain markers. You cannot just come in and throw down trying to beat your mate in the gym and do so by flogging yourself, disregarding any notion of technique & actually didn't get any real adaptation from it. But hey you  got 2 more reps than Joe Bloggs. Thats what's counts right? #getout
• We want you to continually improve your fitness but there is sometimes a misconception that you must get a "winning score" or do it "as RX" for it to be worthwhile. How about we hang that ego at the door like we are supposed to and try to hit the stimulus of the WoD and get a great training response from it. If we say we want you to hit 7, maybe 8 rounds we are essentially using you to perform a round every 2:00-2:30. This is a training response. It may need you to lower the weighty of the DB down or reduce some reps from the original list. THIS is what hitting the stimulus is all about. NOT giving 4 & a bit rounds at a standard that was proving too difficult.
• Let's come in armed with a goal for there WoD. What do YOU want to get out of this workout? If you have that you are already on your way to improving.
• 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.