WOD 101203 "Tabata Terror"

Show-up, Work Hard, Don't Quit

Tabata Dead Lifts x 8 rounds (165/135)
Rest 1 min
Tabata Hang Power Cleans x 8 rounds (155/125)
Rest 1 min
Tabata Thrusters x 8 rounds  (145/105)
Rest 1 min
Tabata Hang Power Snatches x 8 rounds (135/95)

Post Total number of reps for each exercise and total number of burpees.

A round of Tabata is 20 seconds of work followed by 10 seconds of rest. For this work out put the weight you will use for the snatch then add three 5lb iron plates to each side of the bar. After the 3 2 1 go perform 8 tabata rounds of the Dead lift during the 1 min rest period take a 5 lb plate off each side after the minute rest perform 8 tabata rounds of the clean. then take off a 5lb plate from each side and do thrusters take of the last 5 lb plate and do the snatches.

During each set of exercises your can not let go of the bar during your 10 seconds of rest. That means that during the dead lifts you are "resting" with the bar at the top of the movement in the cleans you are "resting" either in the hang position or with the bar racked. During thrusters your 10 sec will be spent with the bar racked and during the snatch with the bar in the hang.

If you drop the bar you must immediately do 3 burpees as a penalty. Even if you drop the bar during the 10 sec. This means if i drop the bar at 18 seconds into a round of Dead Lifts  i will be doing burpees for at least some if not all of my 10 sec Rest period. If I drop the bar at 8 second into my rest period I will probably lose time in the next round of whatever exercise I am on. The bar is on the ground during the 1 min rest between exercises so that you can quickly change weights.

The mental component in this work out is huge and it is something that we have not talked about as far as CrossFit is concerned yet. During this WoD you are going to want to let go, You will want to give up and put the bar down and take your time doing burpees just so you won't have to touch the bar for a little bit. your body will scream at you to let go. Do not do it. If you can, with out putting yourself or others in danger, you must hang on to that bar. If it happens to slip out then get through your burpees quickly and pick that bar up again fight with everything you have to hold on to the bar and get 1 more Dead lift, or 1 more snatch. Never Let Go