Wednesday 9/1/21 – DB Snatches and a Chipper with Rowing!

Coach Michael | 08/31/2021 | 1

Howdy y’all! Today we’re going to get some work with the dumbbells again, and today’s focus will be the single arm DB Snatch. This movement trains us to jump the DB from the floor to over head in a smooth motion one arm at a time. This single arm focus highlights the need to get the elbow high and become comfortable with dropping below the weight.

We will work this movement in sets of 6 (3 per arm) building in weight, focusing on technique and transition between arms.

Today’s WOD is a chipper of three 3 RFT mini workouts. Each has only two movements and one is always rowing for calories. First will be 3 rounds of 15 reps of the Single Arm DB Snatch from the strenght training. This will be RX’d at 50/35, so find a challenging weight, and then a 15/10 calorie row.

When you complete those three rounds, go right into the next 3 round set of 12 Strict Ring Dips (Get hose bands ready) and 12/8 calorie row.

When you complete those three rounds, take it home with the final 3 round set of 10 Pull Ups & 10/7 calorie row.

Your score will simply be the time it takes you to accomplish this work. So, get ready for a longer grind, this will be fun.

STR: DB Snatch
3 per arm building

WOD: CHIPPER
3 rounds
15 SA Dumbbell Snatch, 50/35 lbs
15/10 Row Calories
— then —
3 rounds
12 Strict Ring Dips
12/8 Row Calories
— then —
3 rounds
10 Pull-ups
10/7 Row Calories