Workout of the Day: Wednesday, 9.18.13

THE NUTRITION SEMINAR IS TONIGHT AT 630-830pm in the MAINSPACE!

Please come and join us! ┬áThe 630pm and 730pm class will be held outside – please plan accordingly.

Below, Annie Thorisdottir and Katrina Davidsdottir both from Iceland and both CrossFit Games Competitors in the middle of their 70lb. dumbbell snatches from Regionals 2012.

icelandannie

WORKOUT OF THE DAY:

MOVEMENT PREP: 1 round of a short distance of: high knees, butt kicks, 90/90 pulls, single leg deadlifts, skips for height, skips for distance. Then, with a dumbbell complete 1 round of: 3 Deadlifts on Right Arm, 3 Deadlifts on Left Arm, 3 Dumbbell Swings on Right Arm, 3 Dumbbell Swings on Left Arm, 3 Push Presses on Right Arm, 3 Push Presses on Left Arm.

SKILL WORK: Dumbbell Snatch

Instructional Video from Again Faster.

Lucas Parker (with extra style points at the end) in the Dumbbell Snatch and Sprint WOD from Regionals 2012:

CONDITIONING:

AMRAP 18 minutes:

Every 3 minutes: Run 400m*

In the remaining time in 3 minutes complete AMRAP Dumbbell Snatches

Your score is your number of Dumbbell Snatches.

*Classes may use either the Sansom loop OR the typical 400m loop but not both.

*You can pick your load for the dumbbell snatches but you MUST alternate arms.

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