Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
18.Zero
21-15-9 reps, for time of:
One Arm Alternating Dumbbell Snatch (50#/35#)
Burpee Over Dumbbell
* Burpees must be two feet jump back and up, no steps for RX. DB power snatch alternating with hand changes at face level or below. No dropping DB. No supporting hand can touch leg.
Photo by @robcwilson
At the end of this week you will be able to select our affiliate in the Open registration process. This year they changed the requirement to become the affiliate manager by requiring passing of the Judges course first (it used to be you had until Week 1 to pass the course). Since the course was posted after registration opened I’m now playing catch up to get that done during the week. Stay tuned. If you already registered no worries you will be able to join the gym team after I complete the course.
Today’s WOD was a preview of the type of workout to expect in the Open, only it will be much longer. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. We hope everyone will sign up that plans to do the Open WOD each week.
CrossFit WOD 180119 Tips With Tia-Clair Toomey
The Dumbbell Power Snatch
At the end of this week you will be able to select our affiliate in the Open registration process. This year they changed the requirement to become the affiliate manager by requiring passing of the Judges course first (it used to be you had until Week 1 to pass the course). Since the course was posted after registration opened I’m now playing catch up to get that done during the week. Stay tuned. If you already registered no worries you will be able to join the gym team after I complete the course.
Today’s WOD was a preview of the type of workout to expect in the Open, only it will be much longer. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. We hope everyone will sign up that plans to do the Open WOD each week.
CrossFit WOD 180119 Tips With Tia-Clair Toomey
The Dumbbell Power Snatch