CrossFit Open
17.1
DumbbellBoxBodyweight
Target Time
AMRAP 20 min (score: completed reps)
WOD Description
AMRAP 20 min
10 Dumbbell Snatch (22.5kg/15kg)
15 Burpee Box Jump-Over (60cm/50cm)
Dumbbell Snatches may be alternated arm by arm
Key Movements
1Dumbbell Snatch
2Burpee Box Jump-Over
Scaling Options
• Dumbbell: 22.5kg → 15kg → 10kg
• Box Jump-Over: 60 cm → 50 cm → step-over
• Burpee: substitute standard Burpees
About 17.1
This workout comes from the CrossFit Open, the worldwide online competition held every year. Anyone can attempt it, and redoing a past Open workout lets you compare your score with your earlier attempts or with the standards of that year.
Pacing strategy
AMRAPs are usually lost by starting too fast. Pick a pace you can hold for the whole time cap, keep your round splits even, and save your sprint for the last couple of minutes. Write down your rounds as you go.
Related WODs
#2017#Open#AMRAP#Dumbbell