Crossfit North Cloud – CrossFit
Metcon
Skill Work
The 2017 CrossFit Open starts in 3 days!
We have already been told that Dumbbells will be a new part of the Open movements this year.
Most believe that it will be one of the following exercises:
-Single-Arm Dumbbell Snatches
-Box StepUps
-Dumbbell Thrusters
-Turkish GetUps
-Man-Makers or Dumbbell Clusters
Today we are going to briefly cover each of these movements, and then the WOD will utilize the DB Snatches.
Metcon (AMRAP – Rounds and Reps)
“Open Up”
AMRAP 14:
75 Wallballs (20/14#)
60 Calorie Row
45 Dumbbell Snatches (45/25#)
30 Pull-ups
Rx+ = C2B Pullups
*Despite this workout being an AMRAP, this is in truth a chipper. It will be a challenge to clear a single round – let’s see how far we can get in the 14:00 cap.
*On the wallballs (which will be in the open), this is a great chance to train manageable sets. We want to break this large number into small chunks. 5’s, 10’s, 15’s… athlete dependent on the number, but we all want to strive for the same goal of consistency in both our number and our rest between sets.
*This is also a great opportunity to train a movement we don’t use very often – the single arm dumbbell snatch.
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