Because you’ve probably never even DONE a dumbbell snatch, that’s why

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REMEMBER: The new Sat/Sun schedule here in Manhattan is 10am free beginners’ class, 11am Workout of the Day (WOD) class, noon WOD class. If you’re looking for a mid-afternoon WOD, I’d suggest heading out to our Williamsburg outpost CFBK (1pm beginners’, 2pm WOD).

Important Notices:
Next weekend (Feb 28, Mar 1) Black Box Manhattan will be hosting the CrossFit Kettlebell Cert with Jeff Martone. All regular classes are canceled.

Starting Monday, March 2, we will be adding two additional weekday morning WOD classes at 6:00 AM and 8:00 AM. This is in addition to our regular 7:00 AM weekday class.
Starting Saturday, March 7, we will be adding a 1:00 PM WOD class on Saturday and Sunday. This is in addition to our 11:00 AM and 12:00 PM weekend classes.
With these new WOD classes, we will have more than doubled out total classes since moving to the new location, from 22 per week to 46.
Saturday 090221 (39)

“Joshie”
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Compare to 080205.

Coach B wants to fix your cleans
Justin Lascek: “Do hard things”
The crying WOD
When we say jump, you ask, “how high?”
“Always do full squats” (click for larger version so that you may read the text):
always do full squats (full view)

Responses

  • Allison Bojarski

    Dumbbell snatches rarely come up in crossfit WODs so don’t feel bad if you’ve never done them before.
    And if you’re afraid of L pull-ups, don’t be–there are scaled versions to make them easier (not EASY though).
    I’ll post the CrossFit Brand X scaling options once they’re up but don’t worry, Josh will have plenty of options for how to get through this WOD.

  • Allison Bojarski

    Scaling options for today’s workout courtesy of the CrossFit Brand X forums:
    Big Dawgs:
    as Rx’d
    women 30#
    The Porch:
    Complete three rounds for time of:
    40 pound Dumbbell snatch, 21 reps, right arm
    21 Tuck sit Pull-ups
    40 pound Dumbbell snatch, 21 reps, left arm
    21 Tuck sit Pull-ups
    These are squat not power snatches.
    women 30#
    Pack:
    Complete three rounds for time of:
    30 pound Dumbbell snatch, 21 reps, right arm
    21 Tuck sit Pull-ups
    30 pound Dumbbell snatch, 21 reps, left arm
    21 Tuck sit Pull-ups
    These are squat not power snatches.
    women 20#
    Puppies:
    Complete three rounds for time of:
    10 pound Dumbbell snatch, 15 reps, right arm
    15 Tuck sit Pull-ups
    10 pound Dumbbell snatch, 15 reps, left arm
    15 Tuck sit Pull-ups
    If you are unable to do L-Pull ups, try tuck sit pull ups. If you are unable to do tuck sit or L sit pull ups, do the required number of pull ups and then practice L sits after the workouts. If you are unable to do pull ups do jumping or beginner pull ups and then practice your L sit after the workout.

  • Chris O

    41:14
    sub 35# and Tuck Sit Pull ups (all dead hang doubles or singles)
    (31, 17)

  • Levi

    41:53, I think. I should have written it down.
    Sub 35# dumbbell

  • Today’s picture was a great find, Allison!

  • Jeffrey B.

    Per Juan’s urging, I’m now posting all numbers even if I don’t kill it…
    33:15
    25# kb SUB

  • Brett_nyc

    39:10
    45lbs dumbbell, generous kip into the L for the pullups.

  • Hari

    39:50 Sub 25 lbs
    (39,30)

  • juan

    at brooklyn
    41:06
    #30 dumbbell
    i cant snatch to save my life.

  • Reagan

    RIP Staff Sergeant Whitaker.
    As Rx’d
    38:45
    Black Box (39,39)

  • Tripp

    As Rx’d-ish
    37:16 (35,35)
    Used a 45lb KB for the snatches and did mostly strict (kipless) L-pullups. Hari – does doing slightly more weight and using a KB out of necessity invalidate the “as rx’d” tally? I think I’ve counted any modification that “enhances” the WOD as still being prescribed even though it’s not literally prescribed, i.e. using a weighted vest in any WOD.

  • Kurt

    30:something. subbed 10# metal plate for snatches, but did full squat. Subbed 11 L-pullups for every 21, but did them kip-less. Most pulls were singles. Interesting experience scaling it down to where I could do everything with much better form. Will try to do more of this in the future.
    Warmup- tabat pushups (10).
    Cool down: tabata rotating planks, then 4 pood 400m walk (3:25) and then 5 min of jump rope practice and stretching. Good day and nice to see a big crew at brooklyn.

  • Hari

    Tripp,
    “Hari – does doing slightly more weight and using a KB out of necessity invalidate the “as rx’d” tally?”
    A slight change that results in the same or more of a very similar type of work should be counted as “RX’d”

  • Tony T

    41:05
    Used 15lb kb. Jumping L-Sit pull-ups.
    (34,16)
    Also ran a 5k earlier with the NY Roadrunners this morning.

  • michelle foxman

    29:40
    Used15 lb kb. Band one legged L sits. subbed 15 for 21 per round. shld have done 21 and should have done tuck pullups no band. next year.
    I did not run a 5k earlier. with anyone.
    so Tony still smoked me.