Tagged as: DUMBBELL SNATCH

.

18.3 Open CrossFit Games WOD 12.3.18 (MGW)

PRO/ROOKIES: 2 rounds for time of: 100 DU/SU, 20 overhead squats RX 50 kg, 100 DU/SU, 12 Ring Muscle-Ups/Chest to bar or Pull Ups, 100 DU/SU, 20 Dumbbell snatches RX 22,5 kg, 100 DU/SU, 12 Bar Muscle-Ups/Chest to bar or Pull Ups

Time cap: 14 min.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



Book your Class


FitnessArt


WOD 13.2.18 (MWG)

PRO/ROOKIES: 20 min EMOM 1st 15/12 Cal Assault 45 sec cap, 2nd 16 Alternating DB Snatches RX 20 kg, 3rd 20 Pass through Lunges RX 24 kg KB. 4th 15/12 Ring Rows, 5th REST.

HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 12 barbell bicep curls.



Book your Class


FitnessArt


WOD 23.11.17 (GW)

PRO/ROOKIES: 4 Rounds for time 20/15 Goblet Squat RX 20 kg, 12 Alternating Dumbbell Snatch RX 20 kg, 12 Chest to Bar Pull Ups/ 10 PuLL Ups, 8/6 Box Jumps

MASTER CLASS

5 Rounds 12 Alternating Dumbbell Snatch RX 25 kg, 9 Front RX 60 kg, 7 Chest to Bar, 3 Bar Muscle Up, 30 DU.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



Book your Class


FitnessArt


UA-17579210-1