2015-04-02

THURSDAY WORKOUT

Fun with some movements we haven't done for a while...

POWER/SKILL:
Take 10 minutes to work up to a heavy set of 2 on a DB Snatch...

This is two reps on your Left Arm, then two on your Right Arm...

Really work on catching the DB, not just trying to press it out at the finish...

WORKOUT:
5 Rope Climbs
10 NON-ALTERNATING DB Snatches (45-50#/60-70#)(5 reps left, then 5 reps right)
* 3 Rounds For Time *
(6 minute cutoff... Yep, it's fast so scale accordingly!)

Scale climbs to 4,3 or 2 reps or perform seated, if needed...

Immediately after completing 3 rounds you will be allowed to REST 1 MINUTE before moving onto Part 2...

Complete as many TOTAL FEET of KB Loaded Lunges (35#/53#) as possible in 2 minutes...

You can go back and forth in the gym or go outside for this one...

There will be a 40 foot section marked out for this one...

POST YOUR BEST DB SNATCH, TOTAL TIME FOR PART 1 AND TOTAL FEET FOR PART 2 TO COMMENTS



3 comments:

CrossFit Hydro said...

Quick run through the class workout...

5 RC
10 DB Snatches (100# DB)
- 2 1/2 + 1 DB Snatch on left arm...

100 DB sucks... Ha

REST 1 MINUTE

2 minutes of max DB lunges with 70# DB

135 feet

JVB

Emilie Goldsberry said...

60# at 2 each, did 70# for one rep
5:26 with 3 rope climbs per round and 45# KB
120 foot lunge

John Dunn said...

85# DB Snatch 2RM each
4:58 3RC/60#
125 ft