|03-05-2006, 02:16 PM||#1|
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:
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?
|03-05-2006, 05:53 PM||#2|
3 rounds for time
Hang Power Clean/Push Press
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.
|03-05-2006, 07:23 PM||#3|
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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