The CrossFit lab rats got this one spot on. Another lethal combination that showed up, took names, kicked ass, and left. And it was just the way we like them- short and sweet. Loved it. Thanks CFHQ!
12:00 AMRAP
70 pound Dumbbell squat snatch, 10 reps
20 Box jumps, 24" box
Todd McK- 15 3 + 13
Juan- 15 3 + 26
Casey- 75 3 + 5
Jessie- Rx 9 + 29
Tammy- 15 3 + 12
Candice- 15 4 + 5
Caroline- 15 3
Great workout everyone. We don't see many scales that go above what's called for, but we got it today. Nice job Casey, that's 5 extra pounds of love!
The Dumbbell snatch is pretty funky, and can take some time to get used to. Once you've been down that road once or twice things improve dramatically as the exercise becomes smoother, and much more efficient. Don't think that your dominant side would automatically be the side of favor with respect to the movement either. Sometimes the non-dominant side turns out to be the side of choice.
The Box jumps are usually where things can get dicey. Loss of focus can become a skinned shin in an instant. The CFSF aerobic people hate these jumps, but the power people motor right through them. Remember where to rest, unless you're sharing a box, and to stay springy.
Citius, altius, fortius.
CFSF
No compliments for me please... I could barely do a DB squat snatch with 10 lbs. I've lost a lot of flexibility/stability/strength since my fracture and time off. Took that movement to bring a laser focus to my weaknesses.
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