Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 Meters

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Bryan
Bryan
June 15, 2017 2:27 am

A. Bryan* (single arm dumbbell strict presses vs. snatch, 35#) – 6:28, 6:43, 6:35, 6:36.

David Franco
David Franco
March 22, 2017 7:30 am

Last round 9:22. Rx weight.

Rob Flynn
Rob Flynn
March 22, 2017 5:24 am

All 4 rounds between 7:10 and 7:20.

Jay Pennypacker (M/53)
Jay Pennypacker (M/53)
March 21, 2017 5:43 pm

Three of us went to a local HS. DBs 50#. Rds 1 & 2 were 7:45 to 8:00. Rds 3-4 8:45 to 9:00. A younger coworker kept it sub 8:00 every round, he’s taking the photo. Still following just busy..starting stringing some DUs recently; )comment image

Britt J
Britt J
March 21, 2017 3:45 pm

Soo I miss read the workout and did box jump overs with a stand at top without the burpee. Oops.
Snatches rx and unbroken
6:35/6:28/6:46/6:55

Catherine Blatner
Catherine Blatner
March 21, 2017 7:15 pm
Reply to  Britt J

No worries Britt. Today is just a good moving/ breathing day 🙂

TS T
TS T
March 21, 2017 3:32 pm

Did 17.4 yesterday. 165 reps.
Got through the row but didn’t have time to get any HSPUs.

anders folger
anders folger
March 21, 2017 2:31 pm

After 17.4 and squats/thrusters yesterday my legs were not happy about this….
As Rx…6:13, 6:18, 6:19. Stopped after 3 rounds due to thunderstorm which my legs were thankful for.

Catherine Blatner
Catherine Blatner
March 21, 2017 7:15 pm
Reply to  anders folger

Good call on the 3 rounds. Listen to your body!

Bob M.
Bob M.
March 21, 2017 2:01 pm

Nice one to do after 17.4 redo yesterday:

5:33, 5:33, 5:50, 5:43

(2nd run was horrible each round)

Kyle Gentry
Kyle Gentry
March 21, 2017 12:35 pm

Day behind so did yesterday’s:

A. 205, 240, 270, 285, 303

B. Rx 9:20 Db Thrusters were deceivingly tough today

Emanuel Andersson
Emanuel Andersson
March 21, 2017 10:16 am

Running on a Speed fit
Fastest 6 min
Slowest 8 min

Catherine Blatner
Catherine Blatner
March 21, 2017 7:16 pm

Super fast!

Michal
Michal
March 21, 2017 10:08 am

Done.

Terrible pain in lower back after each series of snatches.

Jr
Jr
March 21, 2017 10:07 am

Back is a little tight .. so it felt good to get some running in ..
5:50 , 5:50 , 5:52 , 5:47 .. the second 400’s were tough !!

thelonghorn
thelonghorn
March 21, 2017 9:31 am

A. Yesterday’s squats up to 315, then 285×3.

B1. 3 rounds:
50 DUs
15 Db Thrusters(55#)
8:05…. holy crap these thrusters are gonna suck!

B2. 2 rounds of today’s: Rx 6:34, 6:33

An hour of mobility tonight during Crossfit kids…. need it badly.

Bob M.
Bob M.
March 21, 2017 9:36 am
Reply to  thelonghorn

Redid 17.4 yesterday, first time I did one this year. Hips sluggish and not as much rhythm as last week. Slower tbt but got more hspu’s. Ended with 195 (30 hspu). Used my time more efficiently on the wall but still couldn’t catch you. 3 rep improvement with minute less time.

thelonghorn
thelonghorn
March 21, 2017 9:52 am
Reply to  Bob M.

Great work bro!

David Franco
David Franco
March 21, 2017 8:50 am

After savage race, ITB syndrome kicked in. Worked through it 17.4 and all the other heavy leg stuff today it’s really bad.

Subbed
A. Max bench press 125lb x8. 145lb x6. 165lb x4. 185lb x2. 195 x1. 205 x1. New PR. Then 185 lb. One breath max reps. Hit 4 (afraid to do more with nobody spotting).

B. 3 rounds…took FOREVER to do the HSPU after that bench press.
500 M row
15 pull ups
15 HSPU

Catherine Blatner
Catherine Blatner
March 21, 2017 7:16 pm
Reply to  David Franco

Lots of stretching. Open up the front of those hips!

Chris M.
Chris M.
March 21, 2017 6:46 am

A. For time
20-15-10-05: 75# Hang Power Snatch
40-30-20-10: Sit-ups (anchored)
80-60-40-20: Double-unders
7:52
B. EMOMx6
8 – 50# DB Thrusters
… good times.

Catherine Blatner
Catherine Blatner
March 21, 2017 7:13 pm
Reply to  Chris M.

Great work Chris!

Mani Sadegh
Mani Sadegh
March 21, 2017 6:36 am

Completed each set with 16kg DB in about 9min

BenW
BenW
March 21, 2017 6:07 am

A) 6.30 6.45 7.20 7.00

Last set broke up dumbbell to 6, 6, 8 . Worked much better for me.

Great workout

Catherine Blatner
Catherine Blatner
March 21, 2017 7:06 pm
Reply to  BenW

Glad you liked it! 🙂

Alex
Alex
March 21, 2017 5:25 am

Scaled to fitness for more steadiness:
6:50; 6:40; 6:50 7:20
Tomorrow walking jellyfish

Catherine Blatner
Catherine Blatner
March 21, 2017 5:56 am
Reply to  Alex

Definitely!

Joey Maltais
Joey Maltais
March 21, 2017 3:06 am

Holy balls. My legs are wondering when they’ll get a chance to recover now!
Subbed 1st run for assault airbike 0.7mi
7:54-7:29-7:33-7:40
Snatches were heavy for me but glad I pushed through

Catherine Blatner
Catherine Blatner
March 21, 2017 5:55 am
Reply to  Joey Maltais

Great work Joey. Very consistent times!

Danger
Danger
March 21, 2017 6:07 am
Reply to  Joey Maltais

T’as toucher les boules d’un pretre?

Joey Maltais
Joey Maltais
March 21, 2017 9:23 am
Reply to  Danger

aurait pu, yen avait un qui trainait avec moi à matin

Danger
Danger
March 21, 2017 9:59 am
Reply to  Joey Maltais

Ah oui Monseigner Lavallee

Catherine Blatner
Catherine Blatner
March 21, 2017 7:12 pm
Reply to  Joey Maltais

Solid work today Joey! Maybe need a day or two of rest for those legs 🙂