June 13th, 2011


Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

Post time to comments.


11 Responses

  1. http://www.cathletics.com/exercises/exercise.php?exerciseID=306

    Demo video of the dumbbell hang split snatch

  2. 25:01 – scaled (30# DB)
    Great class @ 5:30 -good to see Casey back in the rotation. Always motivated working out with the morning group!

  3. 19:55 w/ 35lb DB

    I’m excited being back doing normal CF with a class! Its so much easier to push yourself when you’re with a group of fun people.

  4. 22:57 Rx’d
    underestimated the rope climbs. grip becomes an issue early with those db’s.

  5. 75 lbs barbell split jerks x 10
    10 GHDs
    10 hip extensions


  6. 20:40 5 rounds, 20# Dumbell and knotted/scaled rope climb. Grip started failing on the rope climbs so i threw in the towl so I would not come down in a heap.

    Dawn did a Great Job with 14 knotted rope climbs, made them look easy!

  7. 19:13 w/ 30# DB

  8. Always interesting how much harder a WOD becomes when the amount of coordination required (split snatch vs. a squat or power sntach and alternating legs every other rep) is increased.

  9. 18:26 w/ 15# DB on one arm and 5# on the other

    John, that alternating legs part was tricky!

    Way to bust out the reps 5:30, nice seeing Shawn make a guest appearance!

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