17.1 Redo

Confident I’d crush my previous score of getting through 215 reps in the 20 minute time cap. Plan was to switch hands in the air on all of the snatches, not stand up on the box, and reduce my steps by turning in the jump and stepping down backwards off the box.

Warm-up

  • Pass throughs, stretching, and twisting
  • 4:00 Airdyne
  • Did some of each movement getting the hand of better efficiency.

CrossFit Games Open Workout 17.1

  • 10 Dumbbell Snatch (50#)
  • 15 Burpee Box Jump-overs (24″)
  • 20 DB Snatch
  • 15 BBJO
  • 30 DB Snatch
  • 15 BBJO
  • 40 DB Snatch
  • 15 BBJO
  • 50 DB Snatch
  • 15 BBJO

Finished in 19:15! So much better. It hurt so much worse on the lungs though. It was considerably easier on my back without spending so much time bent over switching the dumbbell hands on the ground. Losing almost 4 pounds in the last couple of days probably helped on the burpees some. Look at the difference in my splits…

17-1-attempts-splits.jpg

Improved round 1 from 2:06 to 1:40, round 2 from 3:27 to 2:47, round 3 from 4:32 to 4:13, and round 4 from 5:43 to 5:24. Then to finish it off I did the round of 50s in 5:09, which was faster than I did the 40s! The snatch hand switch was much faster, but it was also harder on the shoulder and the lungs. I had to do the 30 is 3 sets of 10 today and still did the 40 in 4 sets of 10. I was able to do the 50 in one fewer set by going 14-12 and then 10-14 maybe? It took me forever to catch my breath.

Eventually jumped on the Airdyne for a nice 15:00 flush, going 3.53 miles.

Gymnastics

8 Rounds (Tabata)

  • 20s T2B
  • 10s Rest

Strapped on my grips and tried to match the 7s I’d done last time. Nearly made it. Did 6 sets of 7, then 6-1, and only managed 2-2-1 in the final set. I’ll take it though after all those DB snatches.

Bring on 17.2!

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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