The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!!
Grab a buddy and go all in!!
WoD: "Grease Lightning"
Complete For Time:
250 / 200m Row
4 Alternating Dumbbell Snatch
250 / 200m Row
6 Alternating Dumbbell Snatch
250 / 200m Row
8 Alternating Dumbbell Snatch
250 / 200m Row
10 Alternating Dumbbell Snatch
250 / 200m Row
12 Alternating Dumbbell Snatch
250 / 200m Row
14 Alternating Dumbbell Snatch
250 / 200m Row
16 Alternating Dumbbell Snatch
250 / 200m Row
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(M = 22.5 kg DB / W = 15 kg DB).
(If on the Assault Bike it is 15/10 cals)
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- Today is ALL about that Rower/Bike!! Focus in getting an aggressive time in your first row BUT one you can live within a couple seconds of in EVERY row thereafter!!
- Don't shy away from the sprints that lie ahead! TO truly get the best out off this you have to make your self extremely uncomfortable for what will ultimately be 40-50 second of your time (scale as needed to meet this target).
- The DB work isn't just a sideshow, its a chance to shift some load in the WoD & the ascending rep scheme will actually act as little snippets of rest as you grow more tired in this one. Use that time away from the machine to get your breathing down pat, hit the snatch work in a smooth manner and come back fighting again on your next sprint!!
- Hold the standards. Form is priority as always.
- 15 min time cap. Scale as needed.
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Post TIME to your Beyond The Whiteboard account.
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