Having done these workouts for 10 months I no longer "misunderestimate" the WOD as it appears on the Crossfit website. It is a common newbie mistake but one that disappears rather quickly in a puddle of sweat. Yet, I looked at this workout which calls for dumbbell snatches and cleans rather than the more commonly used barbell versions. You look at a dumbbell and well, they aren’t all that imposing, (except for those big 100 lb+ dbs that almost no one uses). I mean, take a 45# db which is what was called for today. It is small compared to a barbell plate of the same weight. How tough could that be? Very!

I warmed up using 15 & 20# dbs to practice the snatch and squat clean movements and that seemed easy enough and the movements, while not perfect form, attention was paid to mantaining ideal technique. Once I broke sweat, I racked the lighter weights and picked up a couple of 35 pounders. (They seemed heavy! Imagine that!)

Here is the workout I did, substituting 35# for the rx’ed 45#:

Run 800 meters
13 x 35# 1-arm alternating arm snatches (called for 10 each arm)
20 x 35# Squat Cleans
100 GHD sit-ups
20 x 35# Squat Cleans
13 x 35# 1-arm alternating arm snatches
Run 800 meters
Timed at 28:45

I tried to add reps to offset the subbed weight, but could not handle the higher reps (26) in the clean. Those were brutal and were broken in sets of 10 and 5. That last 800 meters was sick. I was on "Rubber Legs Street" for the first 400 meters. I got my sticks under me and finished the second half strong enough to get me in under 30 minutes.

About an hour after this smoker, I would have taken a nap if I could have! Nice!

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