Skill
EMOM for 10 minutes
2 power snatches
We’ll start with some heavier snatches for our skill work today before switching things up to lighter dumbbell snatches for the workout. It is up to you if you want to complete these snatches as singles or two touch and go reps. If you choose to drop the bar between reps make sure you can get both snatches done within 20-30 seconds to make sure you have time to recover and/or add weight before the next minute.
Workout of the Day
3 rounds for time
400m run
50 alternating dumbbell snatches
Today’s workout is for time. The rep count is high today for the dumbbell snatch so make sure to choose a dumbbell that you are comfortable with. If 150 reps total looks daunting feel free to scale the reps down to 20 or 30 per round or you could also complete two rounds for time rather than 3. If you need to switch the run out choose a bike today rather than a rower. 800-1000m can be completed in place of each 400 if needed. When completing the dumbbell snatch make sure to focus on a good start position for every rep. Your butt should be low enough to allow for your back to be totally flat as you move the weight from the floor to overhead. Drop under the dumbbell just a bit as your punch out quickly to catch the weight overhead and then stand to complete the rep. Moving well will pay off in a workout like this. Your score today will be the total time it takes you to complete all three rounds. Don’t be afraid to scale! It’s smart and your coach will always be on board if that is the best option for you!
standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb
CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. Depending on the weight you have available at home you may want to scale the reps down to 20 or 30 per round or you could also complete two rounds for time rather than 3. If you don’t have a place to run you can always choose a rower or bike if you have one available or you can choose to do 50 unweighted step ups, 50-150 single or double unders or 30-50 broad jumps. Your score today will be the total time it takes you to complete all three rounds. See you on the leaderboard!