Workout 1.16.14

Nickname: Dumbbell Snatch.

Main – CrossFit

http://www.youtube.com/watch?v=O69y9rq_raU

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Skill

10 Minutes of Double Under Technique.

-If you can do Double Unders, take the time to work on speed and efficiency.

Buy In

Review 1-Arm Dumbbell Power Snatches.

WOD

1-Arm Dumbell Snatch

Find your 1RM for both arms (may be different weights- record both!)

Guys- Start with 30lbs and work up.

Girls- Start with 20lbs and work up.

Cashout

Metcon (3 Rounds for time)

3 Rounds for Times-

15 Ring Rows
25 Wall Balls 20/14
50 Double Unders- 150 Singles

Rest 2:00 in between.

Record Times Separately, try to stay around the same time for each round.

Feature Video

Cloud 9 Teen Camp