Friday, August 28

rx

2 rounds for time:
150 double-unders
100 air squats
50 alternating DB snatches (35/50 lb)

Score: Total time

intermediate

2 rounds for time:
75 double-unders OR 225 single-unders
100 air squats
50 alternating DB snatches (20/35 lb)

Score: Total time

beginner

2 rounds for time:
50 single-unders
50 air squats
25 alternating DB snatches (10/15 lb)

Score: Total time

Intended Stimulus

• Community Cup Event 4.

• Created by Corey Waltz from Iron House CrossFit.

• 10:00-20:00.

• Advanced athletes can challenge themselves with a heavier dumbbell (50/70 lb) if they are not signed up for the Community Cup.

• Longer, stamina-based effort.

• Light-to-moderate dumbbells; consistent sets of 10+ reps with short breaks.

Videos

• DB Snatch Coaching Tips

• Single Unders to Double Unders

Skill Work

Post-workout accessory
4 sets:
:30 Russian twists
:30 rest
– Load the twists with a med ball or dumbbell, if desired.