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WOD021417: Dumbbell Snatches for my Valentine!


CrossFit Novem: Movement Prep Take 5 Minutes to Go Over Dumbbell Snatch Technique. **EVERY REP STARTS FROM THE GROUND** !!!Do Not Drop the Dumbbells from over head!!! – They must be controlled down. Newer Folks have them Scale to Hang Power Dumbbell Snatches.  Conditioning: For Time: A) 1000M Row/2000M AD B) 75 Wall Balls (20/14#) 10ft

CrossFit Novem:

Movement Prep

Take 5 Minutes to Go Over

Dumbbell Snatch Technique.

**EVERY REP STARTS FROM THE GROUND**

!!!Do Not Drop the Dumbbells from over head!!! – They must be controlled down.

Newer Folks have them Scale to Hang Power Dumbbell Snatches. 

Conditioning:

For Time:

A) 1000M Row/2000M AD

B) 75 Wall Balls (20/14#) 10ft

1000M Row/2000M AD

C) 75 DB Power Snatches (50/35#)

1000M Row/2000M AD

 

RX+

DB Squat Snatch (50/35#)

*20 Minute Time Cap

Novem BootCamp:

WOD 1:

10 Min AMRAP

10 GTO (35/25#)

15 Sit Ups

20 Alternating Curtsy Lunges

WOD 2:

15 MIN AMRAP

10 Ring Rows

15 Air Squats

20 OHWL (35/25#) (1,2,3…)

* Ladder of 5 PUSH-UPS After Each Round

ex. Rd 1: 5 Pushups, Rd 2: 10 Pushups

Novem Barbell Club:

Continue Barbell Programming!

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