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Mike Minium 03-05-2006 02:16 PM

Does anyone from the Feb 2006 CF Seminar remember the dumbbell demonstration workout?

I think it was the following, but can't remember for sure:

20 (10R/10L) - 16 (8R/8L) - 10 (5R/5L) Reps:

Split Jerk
OH Squat
Power Snatch (Hang or from floor?)

All of the movements were of the one-handed variety using a 30-lb dumbbell.

Anyone from the certification seminar with a better memory out there?


Eugene R. Allen 03-05-2006 05:53 PM

3 rounds for time

Hang Power Clean/Push Press
Overhead Squat
Hang Snatch

For reps of:
20 (10/10) 16 (8/8) 10 (5/5)

It'll be in the notes too Mike with a pic of the guys doing it...not to mention everything else the Ruttman gave us.


Tom Brose 03-05-2006 07:23 PM

I TOTALLY ripped off Rutman for todays CrossFitDC workout. (Thanks!) First I taught the one arm opposite leg split db snatch, then we added it into the workout. I knew this was way to much volume to keep up the pace, and emphasized explosive power and form over conditioning.

21-15-9 reps of:
1 arm/ 1 leg split snatch (L, R)
HPC and jerk (L, R)
1 arm "renegade row" (L, R)

Times ranged from 20-28 minutes. Great work from some new folks, and continued excellence fro the regular crew.

Russ, everyone was very worried by your absence.

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