Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for DB snatch

WOD #244 – 23 September 2010

W/U: 15 min AMRAP (10 straigh leg DL, 10 bar roll out, 10 lunges, 10 ring dips, 10 hamstring stretch)

WOD: Deadlift 3-3-3
125-175-185(1)(1)

3 Rounds:
10 Single Arm Dumbbell Snatch (50/35) – scaled 25#
10 KB Swing (2 pood/1.5 pood) – 1 pd
10 Pull ups – black/red bands

time = 6:38

Notes:  idiot DL progression

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WOD #96 – 23 December 2009

W/U: athlete’s choice

WOD: Push-press 3-3-3-3-3
50-55-60-65-70(PR)

For Time: 30-20-10
DB Snatch, 50/35 lbs (scaled to 20#)
Ring Dips (scaled to 5-5-5)
Box Jumps, 20 in

time = 8:40

WOD #71 – 9 November 2009

W/U: group

WOD: 5 Rounds:
1 minute KB/Dumbbell Snatch, 1.5/1 Pood (scaled to 20# DB thrusters)
1 minute Squats
1 minute Burpees
Rest 1 minute

DB Thrusters = 21-20-21-21-21-21 = 104
Squats = 30-33-31-30-31 = 155
Burpees = 13-11-10-11-10 = 55

total rep count = 314