Dumbbell Dirty Thirty

Nov 18th, 2018

Category: CrossFit

Dumbbell Dirty Thirty

Group Therapy

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
7 min AMRAP
12/10 Cals on Ski Erg or 10/8 Cals on Bike
50’ OH Dumbbell Cary (Right Arm)
50’ OH Dumbbell Cary (Left Arm)
50’ Lunge w/ Dumbbell in Goblet Position

Strength
Overhead Squats
3-3-3-3-3

WOD
30 Alternating DB Snatches (55,35)
30 Box Jumps
30 Weighted Step-ups (2 DBs or KBs)
30 Box Jumps
30 Alternating DB Snatches

Level 2 – (45,25)
Level 1 – (35,15), 20 Reps
ADV – (70, 55)

CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD
WOD 12
1 Min. Max Air Squats
Bike 70 / 50 Cals
Remaining time AMRAP
8 Ring Dips
8 Push-ups
200m Run

Rest 3 Minutes

WOD 12
1 Min. Max Hollow Rocks
1500m / 1250m Row
Remaining time AMRAP
8 KB SDHP
40 Mountain Climbers
10 V-Ups

At Home WOD
Tabata Air Squat
Rest 1:00
Tabata Push Ups
Rest 1:00
Tabata Hollow Hold