Iron Grip CrossFit – CrossFit
There are many options for scaling the DB snatch.
– can’t squat snatch it? – power snatch, then overhead squat it
– weight too much? Use a smaller dumbbell
– can’t go overhead with one arm? Do hand-to-hand Russian KB swings instead.
Warm-up
Warm-up (No Measure)
2 Rounds
200 meter Run
10 Wallballs
5 Toes to bar
-THEN-
2 minutes: jump rope practice
Skill
Dumbbell snatch
– power snatch
– split
– squat
Metcon
Metcon (Time)
For time:
7 Bench press @ 75% 1RM
28 DB power snatches @ 50/35
5 Bench press
20 DB Split snatches
3 Bench presses
12 DB squat snatches
3 Bench presses
20 DB split snatches
5 Bench presses
28 DB power snatches
7 Bench presses