Saturday’s WOD – January 16th

DAY SIX/ SATURDAY
Warm-up:
Mountain x2

Mobility & Dynamics 
Trainers Standard

PARTNER WOD/ :
CAT ONE/TWO:
3 rounds for time of:
20 dumbbell hang power snatches, left arm
10 bar muscle-ups
20 dumbbell hang power snatches, right arm
10 bar muscle-ups
*Use a 55/40-lb. dumbbell for the snatches.

CAT THREE:
3 rounds for time of:
20 dumbbell hang power snatches, left arm
6 bar muscle-ups
20 dumbbell hang power snatches, right arm
6 bar muscle-ups
Use a 40-lb./25-lb.* dumbbell for the snatches.

The load on the snatches and the reps on the muscle-ups have been reduced to keep the intensity high. If the athlete is unable to do bar muscle-ups, complete two chest to bar pull-ups and two bar dips for each muscle-up.

CAT FOUR:
3 rounds for time of:
14 dumbbell hang power snatches, left arm
10 strict banded pull-ups
10 bench/box dips
14 dumbbell hang power snatches, right arm
10 strict banded pull-ups
10 bench/box dips
Use a 25-lb./15-lb.* dumbbell for the snatches.

The load and repetitions on the snatches has been reduced to allow the beginner to focus on mechanics. Prior to starting this workout go to Exercises and Demos from the left hand navigation menu at CrossFit.comand review the “dumbbell snatch demo” video. If the depth requirement of the squat snatch is challenging decrease the weight or repetitions further to achieve the best mechanics possible for each repetition. Select a band for the pull-ups that allows the athlete to complete each set of the first round without resting. Select a bench or box for the dips that allows the athlete to get the shoulder below the elbow at the bottom of the dip. Use the legs as much as necessary to complete each set of dips in the first round without resting.