WOD

CrossFit VU – CrossFit

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Warm-up

Coaches will lead a good, extended warm up for this WOD. We will need to get good and loose for this one.

Metcon

A: Metcon (Time)

3 rounds for time of:

10 dumbbell power snatches, left arm

10 single-arm overhead squats, left arm

10 Pull-ups

10 dumbbell power snatches, right arm

10 single-arm overhead squats, right arm

10 Pull-ups

Men: 35-lb. dumbbell

Women: 25-lb. dumbbell
Rx+

3 rounds for time of:

10 dumbbell power snatches, left arm

10 single-arm overhead squats, left arm

7 Ring Muscle-ups

10 dumbbell power snatches, right arm

10 single-arm overhead squats, right arm

7 Ring Muscle-ups

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

If we run out of DB’s use a KB (still Rx)

B: Metcon (Time)

Intermediate Option

3 rounds for time of:

10 dumbbell power snatches, left arm

10 single-arm overhead squats, left arm

10 Assisted pull-ups

10 dumbbell power snatches, right arm

10 single-arm overhead squats, right arm

10 Assisted pull-ups

Men: 25-lb. dumbbell

Women: 15-lb. dumbbell
Scaling

This workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility… so modify to a front squat if needed.

C: Metcon (Time)

Beginner Option

3 rounds for time of:

5 dumbbell power snatches, left arm

5 single-arm front squats, left arm

5 Ring Rows

5 dumbbell power snatches, right arm

5 single-arm front squats, right arm

5 Ring Rows

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