“151204”

CrossFit Main Site Daily WOD

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  • 3 rounds for time
  • 10 dumbbell power snatches, left arm
  • 10 single-arm overhead squats, left arm
  • 10 L-pull-ups
  • 10 dumbbell power snatches, right arm
  • 10 single-arm overhead squats, right arm
  • 10 L-pull-ups
  • Use a 55-lb. dumbbell for the snatches and overhead squats / 35-lb. for women.

Scaling
This workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the L pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility but should still be attempted.

Intermediate Option
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 kipping L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 kipping L pull-ups

Men: 35-lb. dumbbell
Women: 20-lb. dumbbell

Beginner Option
3 rounds for time of:
5 dumbbell power snatches, left arm
5 single-arm overhead squats, left arm
5 jumping L pull-ups
5 dumbbell power snatches, right arm
5 single-arm overhead squats, right arm
5 jumping L pull-ups

Men: 20-lb. dumbbell
Women: 15-lb. dumbbell

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