For TimeMetconBenchmark20:00
Open 17.1
10-20-30-40-50
Weightlifting
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
10-20-30-40-50 reps of:
Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
15 Burpee Box Jump Overs each round
Time Cap: 20 minutes
Original WOD
For Time: 10-20-30-40-50 reps of: Dumbbell Snatches (50/35 lbs) 15 Burpee Box Jump Overs each round Time Cap: 20 minutes
Coaching Tips
Strategy
- 1Break the dumbbell snatches into manageable sets to prevent excessive fatigue—consider 10-15 reps at a time for higher rep rounds.
- 2Transition efficiently between movements: drop the dumbbells and go straight into burpees to minimize downtime.
- 3Control your breathing during the snatches; exhale as you lift and stabilize the weight overhead.
- 4Focus on jumping and landing softly during the burpee box jump overs to maintain energy and reduce impact.
- 5Consider pacing your burpee box jump overs, as they can be high in demand—do them in intervals if needed to maintain consistent speed.
Safety Considerations
Technical Focus
Ensure proper back alignment during dumbbell snatches to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 1-2 min easy Jump Rope - 2 min
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10-15 Shoulder Dislocates
- 10 each side Ankle Mobility Drill
Activation:
2 rounds- 5-10 Dumbbell Snatch (light weight)(Focus on technique.)
- 5 Burpee Box Jump Over (step-down option)(Keep the pace steady.)
Scaling Options
Intermediate
Reduce dumbbell weight and reps
- 1
dumbbell snatch
Reduce weight by ~20%
Weight: 40/25 lbs (18/11 kg)
- 2
burpee box jump over
Keep original reps but perform step-overs instead of jumps
Scaled
Further reduce weight and reps
- 1
dumbbell snatch
Reduce weight by ~40%
Weight: 30/20 lbs (14/9 kg)
- 2
burpee box jump over
Perform jumping jacks instead of burpee box jump overs