Regionals 12.3

Saturday 230318

Saturday 230318

IQF Test 2

12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

♀ 50 lb
♂ 70 lb

Scaling:
Beginner-level athletes should reduce the dumbbell weight in order to move through this AMRAP with big sets and minimal rest. If you are unable to maintain a straight arm with the weight overhead in the walking lunges, move the dumbbell to the hang position.

Intermediate option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
20 crossovers

♀ 35 lb ♂ 50 lb

Beginner option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 walking-lunge steps, arm 2
40 single-unders

♀ 10 lb ♂ 15 lb

Mayhem Daily Wod – 21716

Mayhem Daily Wod - 21716
Compete: 3 Rounds 10 Single Arm Dumbbell Push Press (Left arm) (70/50) 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50) 10 Single Arm Dumbbell Push Press (Right arm) (70/50) 25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50) -rest 3 minutes-
3 Rounds 10 Single Arm Dumbbell Snatch (Left arm) (70/50) 50ft Handstand Walk 10 Single Arm Dumbbell Snatch (Right arm) (70/50) 50ft Handstand Walk -rest 3 minutes-
3 Rounds 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50) 50ft Handstand Walk 25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50) 50ft Handstand Walk
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Friday 240301

Friday 240301

Open Workout 24.1

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Time cap: 15 minutes

Post time or reps completed to comments and submit your score as part of the 2024 CrossFit Open.

Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
The Dumbbell Power Snatch

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Featured Photo
Taken by Meg Ellery at the 24.1 Live Announcement at CrossFit Pleasanton in Pleasanton, California.

Wednesday 230301

Wednesday 230301

For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters

♀ 30-lb DBs ♂ 45-lb DBs

Post time to comments.
Compare to 070302.

Scaling:
Newer athletes should reduce the dumbbell weight and/or overall volume in order to perform the movements with proper technique, and complete the work in the 14-18-minute range.

Intermediate Option:
For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:
For time:
Run 400 meters
10 single-arm dumbbell snatches, alternating
10 double dumbbell squat cleans
50 sit-ups
10 double dumbbell squat cleans
10 single-arm dumbbell snatches, alternating
Run 400 meters

♀ 10-lb DBs ♂ 15-lb DBs