A twist off an old Crossfit WOD…

 

SKILL:

DB Single Arm Squat Snatches & Rope Climbs

* Practice for 15 minutes to figure out what mobility/stability issues might be preventing you from achieving a full squat with a single arm overhead

 

WORKOUT:

“Climbing DB Amanda”

18 Alternating Single Arm DB Squat Snatches (9 each arm)

7 Rope Climbs

14 Alternating Single Arm DB Squat Snatches (7 each arm)

5 Rope Climbs

10 Alternating Single Arm DB Squat Snatches (5 each arm)

3 Rope Climbs

* 15 minutes to work as efficiently as you can… Don’t get too fast and don’t be too slow…. Finishing is less important than learning about your personal mobilty and stability issues on overhead movements…

* The Rx’d DB weight for this is 35/50, but scale as needed along with rope climb numbers down to 5/3/1 as well

 

POST YOUR TOTAL TIME TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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