3 Rounds for Time
5 Dumbbell Snatches (2x55/35 lb)
10 Burpees
5 Snatches (155/105 lb)
10 Burpees
Competitions:
Similar Wods
Monday 210524
Monday 210524
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb
♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. rope
Post time to comments.
Compare to 150323.
Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.
Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb
♀ 25-lb. DB, 15-ft. rope
♂ 40-lb. DB, 15-ft. rope
Beginner Option:
For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing
♀ 10-lb. DB
♂ 15-lb. DB
21-15-9 Complex
For Time8 Deadlifts (155/105 lb)7 Cleans (155/105 lb)6 Snatches (155/105 lb)8 Pull-Ups7 Chest-to-Bar Pull-Ups6 Bar Muscle-Ups6 Deadlifts (155/105 lb)5 Cleans (155/105 lb)4 Snatches (155/105 lb)6 Pull-Ups5 Chest-to-Bar Pull-Ups4 Bar Muscle-Ups4 Deadlifts (155/105 lb)3 Cleans (155/105 lb)2 Snatches (155/105 lb)4 Pull-Ups3 Chest-to-Bar Pull-Ups2 Bar Muscle-Ups
For Time
8 Deadlifts (155/105 lb)
7 Cleans (155/105 lb)
6 Snatches (155/105 lb)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
6 Deadlifts (155/105 lb)
5 Cleans (155/105 lb)
4 Snatches (155/105 lb)
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups
4 Deadlifts (155/105 lb)
3 Cleans (155/105 lb)
2 Snatches (155/105 lb)
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups
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
Find a Gym Near You:
View the CrossFit map
The Fun Starts Here
Sign up for the Open →
Featured Photo
Taken by Meg Ellery at the 24.1 Live Announcement at CrossFit Pleasanton in Pleasanton, California.
Friday 211029
Friday 211029
For time:
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating
♀ 35-lb. DB ♂ 50-lb. DB
Post time to comments.
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating
♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating
♀ 10-lb. DB ♂ 15 lb.-DB