Tag Archives: Dumbbell Snatch

Front Squats and Lunges then Ring MU, Step Ups and T2B

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4 rounds of

  • 4 x Front Squat @ 6RM weight

Then 3 rounds of

  • 12 x Alternating Front Rack Lunges @ 50% of 6RM (total 6 per leg)

Then AMRAP in 18 minutes of

  • 3 x Ring Muscleup
  • 12 x Alternating Dumbbell Snatch (total 6 per side) @ 21kg per Hand
  • 9 x Toes to Bar

Results: 6RM set on 28.11 was 185lbs/85kg. Used 95lbs/43kg for the Lunges. Metcon 6 rounds plus 3 reps

Bench Press and DB Press then DB Snatches and Ring Dips

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3 rounds of

  • 6 x Bench Presss @ 10lbs heavier than last time

3 rounds of

  • 6 x Single Dumbbell Strict Press @ 18kg each side (do all on one side then immediately switch to the other)
  • Rest 2 minutes

AMRAP in 12 minutes of

  • 12 x Alternating Dumbbell Snatches @ 21kg (6 per side)
  • 12 x Ring Dips

Results: Used 165lbs/75kg for the Bench Press. Metcon 6 rounds plus 4 reps.

Back Squats and Weighted Pullups then Split Squats and DB Snatches

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4 rounds of

  • 10 x Back Squat @ Body Weight plus 20lbs
  • Rest 30 seconds
  • 3 x Weighted Strict Pullups @ 10kg + 3 x Strict Pullups
  • Rest 2 minutes

Then as finisher, inspired by Street Parking’s Vault WOD #25, for time

  • 20 x Alternating DB Snatch @ 18kg
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg left leg elevated
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg right leg elevated
  • 18 x Alternating DB Snatch @ 18kg
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg left leg elevated
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg right leg elevated
  • …
  • 2 x Alternating DB Snatch @ 18kg
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg left leg elevated
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg right leg elevated

Results: Used 175lbs for the Back Squats. Metcon 18:16.

Crossfit Open WOD 24.1

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For time, 15 minute time cap,

  • 21 x Dumbbell Snatch Arm 1 @ 21kg (Rx is 22.5kg)
  • 21 x Burpees over the DB
  • 21 x Dumbbell Snatch Arm 2
  • 21 x Burpees ove the DB
  • 15 x Dumbbell Snatch Arm 1
  • 15 x Burpees over the DB
  • 15 x Dumbbell Snatch Arm 2
  • 15 x Burpees over the DB
  • 9 x Dumbbell Snatch Arm 1
  • 9 x Burpees over the DB
  • 9 x Dumbbell Snatch Arm 2
  • 9 x Burpees over the DB

Results: 13:27.

Back Squat then DB Snatch, Burpees and DB Thrusters

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Started going to Crossfit Interlaken on Fridays when we have no plans to go anywhere. Today’s workout was…

5 rounds, increase weight per round for a 1RM…

  • 8-5-5-3-1 x Back Squat

Between each round 30 second Handstand Hold.

Then for time, the Ellen benchmark WOD.

  • 20 x Burpees
  • 20 x Alternating Dumbbell Snatches ( Rx is 21 but then one arm gets one extra Rep, so we modified)
  • 12 x Dumbbell Thrusters

Results: Got up to 105kg on the Back Squat. Used 17.5kg for Ellen (1 DB for the Snatch, 2 DBs for the Thruster) 11:45.