April 4, 2020 – Home WOD

By April 3, 2020 April 12th, 2020 wod

Support Your Local Box Fundraiser WOD 1

Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbell snatches, left arm
♀ 35 lb. ♂ 50 lb.

NOTES

The sequence for this workout is 10 squats followed by 9 snatches with the right arm. Then, 10 push-ups followed by 9 snatches with the left arm. Once you complete the round, return to the squats and continue working until you reach the 10-minute time cap.

If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion. For all three movements, choose a weight or modification that allows you to work continuously within the range of motion for the duration of the workout.

Your score will be the total number of repetitions completed before the 10-minute time cap.

EQUIPMENT

The prescribed weight of the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well. Here are some creative substitutes:

Dumbbell of a different weight
Plastic milk jug
Can of food
Water bottle
Kettlebell

For your convenience, the prescribed weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.)

Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout1_V6.pdf

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