Phone: (813) 440-8882

Thursday December 6th

5
Dec

Thursday December 6th

All aboard the struggle bus. Going to be doing a movement we rarely do in class. Dumbbell hang squat snatches
Warm Up
3 rounds
row 250
20 OHS with PVC
30 pass throughs
meet at the board! Go over DB squat snatches
We will set a clock, Practice for minutes

Then-
empty bar
0-2 Minutes 10 hang power snatch
2-4 Minutes 10 OHS with empty bar
4-6 Minutes 10 full snatches from the shin
you will then have 15 minutes to work towards a max  on this complex

2 Hang power snatches
1 Full Snatch.
 

Wod-, if you absolutely can not hang squat snatch change to 20 db snatches (10 each arm) for each set of 10. Double the work but you are reducing the range of motion.
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell

Scroll for scaling options.
Post time to comments.

Compare to 151228.


Related:
CrossFit WOD 180524 Tips With Rory McKernan
The Bar Muscle-Up With Boz
The Dumbbell Hang Snatch


Scaling
This couplet pairs a light weightlifting movement that demands a high level of flexibility with a high-skill gymnastics movement. Use a dumbbell that allows you to maintain sound mechanics while at the end range of your flexibility.

Intermediate Option
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
3 bar muscle-ups
10 dumbbell hang squat snatches, right arm
3 bar muscle-ups

Men: 45-lb. dumbbell
Women: 30-lb. dumbbell

Beginner Option
3 rounds for time of:
10 dumbbell overhead squats, left arm
20 ring rows
10 dumbbell overhead squats, right arm
20 ring rows

Men: 20-lb. dumbbell
Women: 15-lb. dumbbell

Leave a Reply