03022020

1
Mar

03022020

Crossfit Garage – CrossFit

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Metcon

Throw Down Workout # 2 (AMRAP – Rounds and Reps)

AMRAP 13 (Partner)

RX

25 Single-Arm DB Power Snatches (55/35)

15 Wall Ball Shots (20/14)

25 Burpees

15 Wall ball Shots

Scaled

25 Single-Arm DB Power Snatches (35/20)

15 Wall Ball Shots (14/10)

25 Burpees

15 Wall Ball Shots

– One partner will be rowing while the other partner is working out.

– Partners may switch as necessary

– Log meters rowed in notes
*Teams of 2*

One athlete begins the workout while the other begins rowing. Athletes may switch during any part of the workout, but one person must be working and one rowing at all times during the duration of the workout

Bright Spot

Dumbbell Snatch

Accessory Work

3 Rounds:

15 Glute Bridges (slow)

12 Seated DB Press (athletes weight of choice)

10 Banded Good-Mornings

*OPTIONAL accessory exercises for post-WOD if time permits

* Be advised by coach for determining load/demonstrating movement, if necessary

Intended Response

No rest for either partners for the duration, so switch as necessary between movements. Think about how to strategize segments so the partner rowing has ample time to log a good chunk of meters before switching, and communicate during to avoid confusion. Short time on the clock cues teams to move and transition quickly and efficiently.