I’m READY! Bring on the snatches and the damn burpee box jump-overs (step-ups).
Last year in March, when we began doing CrossFit over Zoom, I got pretty good at the dumbbell snatches. I’m much stronger now than I was then so I’m pretty confident that the 20# dumbbells will be just fine!
General Warm Up
2 Rounds
20 Jumping jacks
10/10 Single leg lateral hop
20 Clap jacks
20 Mountain climbers
SPECIFIC WARM-UP (~15:00)
Burpee Box Jump Over Prep (~5:00)
1 Round
5 Push-ups
5 Jump squats
10 Step-up and over, low height
5 Box jump over, low height
1 Round
3 No push-up burpees
6 Step-ups, workout height
3 Box jump overs, workout height
3 Burpee box jump overs, workout height
Single Arm Dumbbell Snatch Progression (A) (~5:00)
With a light dumbbell: (10#)
5/5 Deadlift
5/5 Deadlift + shrug (straight arm)
5/5 Muscle snatch
5/5 Overhead drops
10 Dumbbell snatch, alternating arms
Build-up (~5:00)
2 Rounds
4 Dumbbell snatches, alternating (20#)
2 Burpee box jump overs
Notes The final round should be at or slightly above the intended workout weight for the day.
Bring on the workout….
I completed it!!
1heckofablog.com 
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