WoD — Dumbbell Squat Snatch and Pull Ups

Today’s Workout of the Day, as RX’d is 100 dumbbell squat snatches (watch video of the lift here) and 100 pull ups.

This is a great workout for me today, because I can do it all in my garage at home using dumbbells and a pull up bar I installed a few weeks ago.

Here’s the breakdown, for time:

  • 45 lb Dumbbell squat snatch, left arm, 21 reps
  • 45 lb Dumbbell squat snatch, right arm, 21 reps
  • 42 Pull-ups
  • 45 lb Dumbbell squat snatch, left arm, 15 reps
  • 45 lb Dumbbell squat snatch, right arm, 15 reps
  • 30 Pull-ups
  • 45 lb Dumbbell squat snatch, left arm, 9 reps
  • 45 lb Dumbbell squat snatch, right arm, 9 reps
  • 18 Pull-ups

However, as I’m still a Crossfit nube, I’ll be scaling this WoD (from the BrandX site) accordingly:

  • 15-20 lbs Dumbbell Squat Snatch 15 reps per arm
  • 30 pull ups
  • 15-20 lbs Dumbbell Squat Snatch 12 reps per arm
  • 24 pull ups
  • 15-20 lbs Dumbbell Squat Snatch 9 reps per arm
  • 18 pull ups

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I’ll post my time later today, as I’m planning on doing this WoD after work today.

______

I feel pretty good after yesterday’s Fight Gone Bad — better than I expected. We’ll see how I feel tomorrow morning at 5:30 a.m., though.

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This entry was posted in Crossfit, Dumbell Squat Snatch, Pull ups, WOD. Bookmark the permalink.

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