3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Women: 35-lb. dumbbell
Scroll for scaling options.
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Related:
• CrossFit WOD 180711 Tips With Rory McKernan
• The Dumbbell Power Snatch
• The Single-Dumbbell Overhead Squat
• The Pull-up (L-Sit)
• CrossFit WOD 180711 Tips With Rory McKernan
• The Dumbbell Power Snatch
• The Single-Dumbbell Overhead Squat
• The Pull-up (L-Sit)
Scaling
This workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the L pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility but should still be attempted.
This workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the L pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility but should still be attempted.
Intermediate Option - kipping L-pullups, 35/20
Beginner Option - band assisted pullups, 20/15
1 comment:
13:04, 20# power snatches, no weight OHS (yes really), and banded pullups
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