Tag Archives: Dumbbell Snatch

2015 Games Workouts – Pedal to the Metal 1 and 2

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In anticipation of the 2016 Open starting soon and to play with the Assault Bike some more, I adapted from the 2015 Crossfit Games events Pedal to the Metal 1 and 2 for today’s workout.

Part A:  For time complete the following:

  • 6 x Muscle Ups (original was 3 x Peg Board ascents)
  • 24 x Calorie Row
  • 12 x Calorie Assault Bike (original was 16 but I messed up)
  • 8 x Dumbbell Snatch @ 20kg (original was Dumbbell Squat Snatch @ 45kg)

Part B:  Rest 5 minutes then for time complete the following:

  • 12 x Deficit Handstand Pushups @ 6cm/2.5in (original was Parallelette HSPUs)
  • 24 x Calorie Row
  • 16 x Calorie Assault Bike
  • 8 x Deadlift @ 90kg

Part C:  Then, not for time, do the following.  Between each set do 2-3 Chest to Bar or 1-2 Muscle Ups:

  • 2 x Deadlift @ 110kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg

Results:  Part A:  3:56.  Was able to do all 6 Muscle Ups unbroken :-).  Part B:  5:07.

Frogstands then Power Cleans and an AMRAP

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Spend some time working on Frogstand to Handstand transition.

Then every 3 minutes for 18 minutes (6 rounds) do:

Then do AMRAP in 7 minutes of:

  • 7 x Dumbbell Snatch per Hand @ 20kg
  • 7 x Strict Toes to Bar
  • 14 Calorie Row

Results:  Not much to report on the Frogstands, didn’t make it all the way to Handstand this time.  For the clean did 40kg, 50kg, 55kg, 60kg, 65kg (failed on the above knee rep), 60kg.  For the AMRAP did 3 rounds plus 10 x DB Snatch.

Turkish Getups then Snatches, Dips, Burpee T2B

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Not for time do 3 round of:

1 x Turkish Getups @ 24kg per hand

AMRAP in 12 minutes of:

  • 12 x Dumbbell Snatches @20kg alternating hands (6 per hand, switch hands for each rep)
  • 9 x Dips
  • 6 x Burpee Toes to Bar

Results:  For TGU warmed up with 14kg then 18kg dumbbells before moving to the 24kg Kettlebell (new PR).   Situp part was the hardest.  Now need to work on volume.  AMRAP – 5 rounds plus 12 Snatches and 8 Dips.

Dumbbell Snatches and Buprees plus Rowing and Pushups

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Part A: EMOM for 10 minutes do the following:

  • Even Minute, 5 x Dumbbell Snatch Right Hand @ 26kg
  • Odd Minute, 5 x Dumbbell Snatch Left Hand @ 26kg

Part B: Then for time do 5 rounds of:

  • 20 x Claorie Row
  • 20 x Pushups

Part C: Then for time do 100 Dumbbell Snatches @ 20kg, EMOM do 5 Burpees.

Results:  Forgot to start my watch for Part B so no idea how long it took.  For Part C – 8:50.

Clusters then an AMRAP

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Every 3 minutes do 3 rounds of:

  • 5 x Hanging Clusters @ 43kg  (a cluster is a clean + a thruster)
  • 5 x Pullups

AMRAP in 10 minutes of:

  • 10 x Dumbbell Snatch per hand @ 20kg
  • 10 x Burpees
  • 10 x Sandbag Thrusters @15kg
  • 10 x T2B

Results:  Clusters worked surprisingly well … even on video 🙂  AMRAP – 3 rounds exactly.