For TimeMetconBenchmark07:00
Quarterfinals 22.5
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
07:00
For Time:
30 calRow
20Burpee Box Jump Over
10Snatch
↳ 185/135 lbs (84/61 kg)
Time Cap: 7 Minutes
Coaching Tips
Strategy
- 1Start with a strong pace on the row to accumulate calories quickly, but conserve energy for later movements.
- 2Break up the burpee box jump overs into smaller sets (e.g., sets of 5) to maintain intensity and form throughout.
- 3On snatches, focus on technique to avoid injury; consider dropping the weight slightly if form begins to break down.
- 4Aim for quick transitions between movements to save time, especially after the row.
- 5Maintain a steady breathing pattern to optimize performance throughout the WOD.
Safety Considerations
Technical Focus
Ensure proper shoulder and back alignment during snatch.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing(At a moderate pace.)
Mobility:
- 10 Shoulder Pass-Throughs
- 10 (5 each leg) Hip Openers
- 10 (5 each leg) Ankle Dorsiflexion Stretch
Activation:
2 rounds- 10 Air Squats
- 5 Burpees
- 3 Breakdown Snatch Technique(Use light weight to practice the movement.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
rows
- 2
burpee box jump overs
- 3
snatches
Weight: 150/105 lbs (68/48 kg)
Scaled
Reduce weights by ~40%.
- 1
rows
- 2
burpee box jump overs
- 3
snatches
Weight: 110/80 lbs (50/36 kg)