Tag Archives: Dumbbell Snatch

Crossfit Open WOD 21.2

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For time (time cap of 20 minutes) do:

  • 10 x Dumbbell snatches @ 50lbs/22.5kg
  • 15 x Burpee box jump-overs
  • 20 x Dumbbell snatches
  • 15 x Burpee box jump-overs
  • 30 x Dumbbell snatches
  • 15 x Burpee box jump-overs
  • 40 x Dumbbell snatches
  • 15 x Burpee box jump-overs
  • 50 x Dumbbell snatches
  • 15 x Burpee box jump-overs

Results:  Finished in 20:00 with 9 reps to go @ 21kg (this is a repeat of 17.1, last time I finished in 19:55).

Weighted Pullups then DB Snatch, Burpees and Pullups

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Every 3 minutes for 9 minutes

  • 3 x Weighted Pullups

Then a modified Street Parking WOD from Instagram.

EMOM for 16 minutes

  • 4 x Double Dumbbell Snatch @ 16kg
  • 4 x Burpees
  • 4 x Pullups

Results: Done. Worked out to 30-40 seconds work, 20-30 seconds rest. Nice workout.

RFE Split Squats then the Invictus Bostion Invitational – Workout 1

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5 rounds

  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left @ 65lbs
  • Rest 30 seconds
  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left @ 65lbs
  • Rest 2 minutes

AMRAP in 15 minutes of (score max weight Front Squat)

  • 100 x Double Unders
  • 50 x Alternating Dumbbell Snatch @20kg (25 per side)
  • 40 x Toes to Bar
  • 30 x Cal Row/Assault Bike
  • Max 3 x Front Squat. in time remaining

Results: Metcon 155lbs. Finished Row with 4:45 left on the clock. Got in 95-135-155(-165 after clock expired). My normal 3RM Front Squat is around 190lbs.

Bench Press then Pullups, Burpees and DB Snatch

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Inspired by RepsWerks Instagram post from Jan 8.

3 sets, resting as needed between sets

  • 8 x Bench Press @ 135lbs
  • 5 x Strict Pullups

Then 5 sets of

  • 1 x Bench Press (increase weight per round)

Then EMOM for 8 minutes

  • 8-12 x Dumbbell Bench Press @ 16g per hand

Then 3 rounds for time of (inpired by the Crossfit Mainsite Ellen WOD)

  • 21 x Burpees
  • 15 x Single Arm Dumbbell Snatch per Side @ 20kg
  • 9 x Pullups

Results: Part 2 – 155-170-185-195-205lbs/93kg. Metcon 14:08.

Ring Rows and V-Ups with some Dumbbell Snatches, Rows, Thrusters and Reverse Lunges

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Taken from Heatherblackfit’s Instagram feed…

AMRAP in 20 minutes using only one Dumbbell for each. I think the spirit of the workout is to use only one weight too, but that would have meant too little or too much weight for certain movements. Therefore, I tailored the weight to the movement.

  • 10 x Ring Rows
  • 15 x Dumbbell Snatch Each Arm @ 16kg
  • 20 x Alternating Weighted Single Leg V-Up (each leg is a rep) @ 5kg
  • 10 x Ring Rows
  • 15 x Plank Rows Each Arm @ 12kg
  • 20 x Alternating Weighted Single Leg V-Up
  • 10 x Ring Rows
  • 15 x Dumbbell Thrusters Each Arm @ 12kg
  • 20 x Alternating Weighted Single Leg V-Up
  • 10 x Ring Rows
  • 15 x Reverse Lunges Each Leg @ 16kg
  • 20 x Alternating Weighted Single Leg V-Up

For each of the rounds with 15 reps, do all reps on one side, then switch to the other for a total of 30 reps. For the lunges stick with one leg for all reps too… dumbbell in left hand, left leg steps back all 15 reps.

Results: 1 round plus 60 reps.