Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
10 Box Jump-Overs (or Step-Overs)
5 Strict Pull-Ups
Rest 3 minutes between sets, and complete a total of five sets.
Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
10 Box Jump-Overs (or Step-Overs)
5 Strict Pull-Ups
Rest 3 minutes between sets, and complete a total of five sets.
A. Bryan (35# dumbbell) – 2 rounds +21, 2+17, 2+17, 2+16, 2+17. Christy (35#) – 1 round, 1 round, 10 snatch + 10 bjo + 4 pu, 10 snatch +10 bjo + 1 pu, 10 snatch +10 bjo.
Late to the party but we run a few weeks behind….the Step overs…my understanding is that unless you are clearing the box in one swift jump, jump ups and steps must involve 2 feet on the top of the box?? Or can an athlete step up with one foot and over with the other?
25kg DB. 24″ box, did Alt one arm DB snatch.
2/2/2/2/2
Used 24kg (55lbs) DB
10 rounds total
(2/2/2/2/2)
Missed this workout so I made up for it today 4-11 after the snatch workout.
55lb. 24″ box. 1+15. 1+8. 1+10. 1+7.
10 Alt DB Snatch @ 35#
10 BJ @ 24″
5 Strict Pull Ups
50/58/54/56/54 = 272 total reps (started where I left off each round)
A. Rx 2+5, 2+5, 2+5, 2+3 2+4
Used 55 lbs
B. 8 rounds of Swim 50 then 20 pushups
Nice change up today.
40#, 24″, strict med grip
Started where I left off each round.
12 reds + 2, 302 reps.
That was brutal!
35#, 24″, strict mixed grips.
2, 2 + 3, 2, 2, 2
That hurt!
50#, 24″, Strict
2+6, 2+10, 2+8, 2+8, 2+5
Used : 50# DB, 24″ box, Strict Pull-ups
2+2/2+2/2+3/2+3/2+4
For the snatches, do we do 10 on 1 arm then 10 on the other or 5 on each or do we alternate every snatch?
Alternate is my assumption
Honestly, it doesn’t matter too much. Whatever you are most comfortable with!
50lb snatches 12+6
Yesterday was the rest day so did Friday’s today.
A. 75×4, 95×3, 110×2, 115×2, 120×2, 125×2, 115×2, 120×2. Then wanted to keep climbing so did 125×1 and the 130×1. Wanted to see if I could hit my max of 135 but it took all I had to get 130 up once. Next time.
B. 53# KB x15, 115 push press x10, 50 DUs.
This was rough and got rough early, like round 3. Goal was just to hang on for the remaining 4 rounds!
40# DB (each side) and box jumps
1+11, 1+3, 1+7, 1+10, 1+18 (finished strong!)
224 total reps (5 complete rounds and 49 total reps in change)
Felt good to actually finish a workout!
Woo hoo!