Warm-up:
5 Minute run/row @moderate pace
5 Minutes of hip/shoulder mobility
3 Rounds:
3 DB snatch/arm (focus on quick transition b/t arms)- Increase load each set
50 Foot shuttle run
Workout:
2012 CrossFit Games Regional: Individual Event 3
Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint
Lucas Parker 3:40, Chase Daniels 4:17, Azadeh Boroumand 5:13 (70lb db). Post time to comments.
VOD:
Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ. Philippians 3:8
Daniel!!! What a beast!!! 🙂
Good sesh this afternoon. Tye did a fine job of coaching the DB snatch technique; Eric Hedges brought in some celebrity guest CF’ers; and we WOD’ed in the parking lot. Not too shabby.
4:11, scaled to 30# DB, doing squat-snatches (cuz I need more work there).