2 rounds for time of:
50 alternating dumbbell snatches
40 dumbbell lunges
30 lateral burpees over the dumbbell
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Post time to comments.
Stimulus and Strategy:
Today’s workout contains two rounds with higher repetitions of each movement. With higher reps, manage your pace and move to rest minimally during your breaks. Athletes who want a challenge should go unbroken on the snatches and go right into the lunges. If you choose this route, buckle up and enjoy the ride. For the dumbbell lunges, carry the dumbbell however you like.
Scaling:
Reduce the load of the dumbbell. Reduce the repetitions of each exercise.
To reduce the complexity of the dumbbell snatches, perform hang dumbbell snatches. For the dumbbell lunges, perform without a dumbbell. For the lateral burpees over the dumbbell, perform burpees in place.
In case of an injury or limitation, for the dumbbell snatches, perform kettlebell swings or dumbbell cleans if there is an overhead limitation. For the dumbbell lunges, consider dumbbell step-ups to a low box or air squats to a target. For the lateral burpees over the dumbbell, perform up-downs.
Intermediate option:
2 rounds for time:
50 alternating dumbbell snatches
40 dumbbell lunges
30 lateral burpees over the dumbbell
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
2 rounds for time:
20 alternating dumbbell snatches
20 lunges
20 burpees
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
On the dumbbell snatch, focus on keeping the snatching arm long through the middle of the pull as you accelerate. As you extend the hips, pull the elbow high and outside. Then turn your hand and punch the dumbbell overhead as you pull your body underneath the object.
Resources:
The Dumbbell Snatch
The Walking Lunge
The Burpee
Find a gym near you:
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Comments on 250805
281 Comments
25#
28:42
20:52 RX
rx
14:38 Rx
5:00 row warmup
40lb db
21:30
1 Rounds
Finished with core strength
43:45
https://youtu.be/0EWkkKr8x4U?si=Y0RjvTZ1JAm0BRK7
10#
16:44 with 35# but only one rd. Tired and migraine just sapping me.
M/59/5’9”/207
21:59 - Rx’d
It was 88 degrees in the garage.
16kg Db
10kg DB
50-40-20
RX 16:48
12:49 - Rx
Was okay, should have used a 35lb or 40lb dumbbell to keep up my intensity. Really started dying in that second round. Mostly reverse lunges at the hang.
https://youtu.be/ncA-OeMtXBE?si=n-H2nd8XLdd7jlHZ
RX+ Full Comp Stards… DB fully grounded, knee to the floor and full extension. Burpee OVER… Massively off pace perhaps due to the above and DB grips needing checking after each 4-6reps. Adjustable plates came off four time 😒
20:16seconds 😱
RX 16:20
37/M 220#
RX 15:48
25:38
1 Rd 50#, 2nd Rd 30#
The burpees were the biggest time killer
42M/5’8”/155#
14:22 RX
13:22 RX
(sorry, horrible at math when light-headed post-WOD)
13:22 RX
(sorry, horrible at math when light-headed post-WOD)
Scaled - 35lbs
Only 1 round
I scaled greatly for many reason of which I will not bore you. I did 5 rounds of
10 hang alt db snatches 12#
8 reverse lunges -0-
3 burpees to box
5:20
🙌🏼
M/39/6’/176#
14:36 Rx
First round in 6:30; snatches unbroken. Second round snatches 20+20+10. Lunges with dumbbell on traps.
Deo gratias
2 rounds for time of: 11:28 & 15:15
50 alternating dumbbell snatches @35lbs
40 dumbbell lunges @15lbs
30 lateral burpees over the dumbbell
42:00
14kg
11 mins 39 seconds!
Rx
23:04 Littleton MA. 1 week back after month off at SOWERS.
40lb DB
Stepups onto 20” bench for lunge. 10 per arm hang, 10 per arm front rack.
Regular burpees. Good one.
As rx'd, 17:57.
That hurt more than I wanted it to.
52m/5'10"/180
F/41 — RX 11:40
1 round 15:35
50 alternating db snatches 7.5kg
40 db lunges 5kg
30 lateral burpees over the db
Inter 10kg I 12’10
Inter 10kg I 12’10
18:40.
#redemption road crossfit limon
#crossfit in prison
Intermediate option:
2 rounds for time:
50 alternating dumbbell snatches
40 dumbbell lunges
30 lateral burpees over the dumbbell
♀ 10kg dumbbell
13:38
18:24
M/44
RX 15:56
Intermediate option: RX
17:24
20:05 RX
rx’d round 1
scaled round 2 35lbs
23min 13sec
17:12 RX
M/50
18:08 Rx
Female 52 5’6” 145#
intermediate
19:50
burpees toughest part
alternated arms x10 and reverse lunge for knee
Scaled 10kg db
18:23
22.5kg
19.37
those last burpees were beautiful... 😅
15:34 rx
55M
18:42
40# DB
Scaled- 11:30.
2 RFT: 40 alt snatches, 30 alt fwd lunges (goblet hold for DB), 20 lat burpees over DB. Used 25lb DB.
1. 6:48
2. 6:58
Total : 13:46
M50/76/179cm
2 rounds for time of:
50 alternating dumbbell snatches
40 dumbbell lunges
30 lateral burpees over the dumbbell
2x12,5 kg dumbells
17:43
17:43
Scaled with 12.5kg DB
RX 21:16
45yo
That one was mentally challenging
Rx 12:56
First CF workout! Intermediate - 18:36
Rnd 1: 7:07
Rnd 2: 6:29
50 alternating dumbbell snatches- 50lbs
40 dumbbell lunges- 100lbs
30 lateral burpees over the dumbbell
Time: 34:15
RX 28:50
Home gym, no kids, 9:22pm FIN
#20 for 50
40 alt lunges
30 burpees
9:27
22:23 RX
Finished 1st rd at 9:57 but was gasping atfer that
Rx 9:52
unbroken, ouch
14:54 rx
52M/5'11/215
Intermediate, only 1 round.
12:37
Should have done beginner, I guess.
post dinner was a bad idea
:40 work :20 rest
15 Sets
Intermediate 23:09 hot dog that second round was brutal.
-RX; 25:28…that was hard
14:49 RX
Nice!
1 round 45lb db
13.40
25 per arm, or 50 per arm on the snatches?
25 per arm
Scaled: 2 Rounds
50 Alt DB Snatch #20
40 Lunges (2nd round UE assisted for balance)
30 bench assisted plank jump outs
Time:14:18
2 Rounds
20 alt db snatches #20
20 16” box step ups 2, #20 db’s
20 burpee step overs
Time 14:56
9:10 2 rounds
20 alternating dumbbell snatches
20 lunges
Scaled
10 burpees
70# dumbbell
Nice work!
That’s brutal with a 70!
Rx 10:28
*Unbroken Snatches directly into unbroken Lunges for both rounds!
**That was surprisingly fun!
Incredible as usual!
Crazy fast!
sicko
Well done!
20" step up for knee strain
Nice job!
16:44 RX
Rx
15:27
M/230lbs
Great job!
NICE!
Awesome!
Excellent!
M/49/6’4”/220#
Subbed step ups for lunges due to big toe injury.
40# dumbell
21:02
My burpees are so slow!
Burpees are probably tougher with an injury though; great job still doing the work!
Rx’d: 18:47
Nice job, bro!
Well done @ Rx!
Great work!
Rx 35# unbroken, used 2 35#DBs for lunges, in farmer's carry hold; lat burpees over both; side by side
14:40
F:58yo
Favo the Fantastic!
Dang Favo, overachieving again! And with a good time to boot! Bravo, chica!
Rx++! Exceptional job!
Thanks all!
17:01 min
Nice work!
RX @ home with 20kg KB
Time: 13:35..... Holy moly!! 😮💨
I'd call that pretty close for men's &:Rx + for women's, plus I think KB snatches are harder. Great work!
19:00 as rx’d. had a goal for sub 18 but fell off pace during round 2. Mostly reverse lunges but a few walking lunges tossed in for kicks. Switched hands on the ground most reps on snatches.
Dad(69): 23-something -beginner reps but with 8lb DB sn and lunges on round 1. Unweighted lunges round 2.
46/176lbs/cm
(Goblet style DB lunges)
35lbs dumbbell, REVERSE lunge in place, DB racked on shoulder.
18:28
This was awful! (but so fun) Looking it over, I expected 15-16 max. Right.
Thanks!!!
🤯
Missed Monday's Tabata WOD so added that to this! and skipped the burpees.
Intermediate with 35lbs dumbbell
20:45 + another ~16min for Tabata
Great work. A double!
Double! Nice!
M- 54/5'7 / 225
Intermediate athlete/scale 50-Alt. D.B.Pwr.Sntch. 35#, 40- Alt. Lunges 35#, 30- Burpees over D.B.
Rnd 1- 8:26, Rnd 2- 9:20, Tot.- 17:46
Yowza
Was a tough one! Great work!
intermediate options, dumbbell snatch change with KB snatch@16kg;
time: 14'07''
Great job 👏🏻
Well done 👍🏼
Intermediate womens
17:43.99
Nicely done 👍🏼💪🏼
Haven’t done cross fit in over 4 years lol starting from the bottom again
Welcome back and nice job 👍🏼
Welcome back! Nice start.
Rx
17:46
Great job 👍🏼
Well done 👍🏼
Rx
14:49
Great score!!!
Sc 35# DB: 11:55/15:15 = 27:10
Good work!
13:49 - Only 1 round @ 35lb dumbell.
knee and shoulder i juries acting up. taking it lightly for a while to back into things after taking a 1.5 weeks off.
With 35# DB, alternating snatch arms every 5 or 10 reps. Lunges with DB in rack position.
19:45
A miserably good one, HQ.
62/5’8”/157
Solid, Jim!
Nice job Jim, and I echo your sentiments!!!
Rack position is hard after those snatches; nice work!
Nice job!
-50DBS(50)
>> 3:08(30&20) & 6:03(20/12/8/10)
-40DBWL(50)*BckRck
>> 2:45(UB) & 2:50(2x20)
-30DBLatBrP
>> 3:13(12/8/10) & 3:22(10/10/10)
*Re-aggravated R Knee Cap; low back real sore from yesterday.
Sorry about the Kcap re-injury! Hope it improves!
50 alternating dumbbell snatches @35lbs
40 dumbbell lunges @15lbs
30 lateral burpees over the dumbbell
Great job 👏🏻
Well done!
Completed RX in the garage gym.
14:06.
tried to keep it under 14 minutes. Unbroken snatches in round 1. Lunges in four rounds switching hands every 10 reps, farmers carry. 20-10-10-10 round 2 snatches, 30-5-5 lunges on the back and then farmers. Steady burpees. should have pushed the lunges into bigger sets.
big range of times already on the board today. If I had to guess snatches are a big factor.
Hell yeah, James! I did the same 10 reps then switch hands and farmers carry for lunges. Lunges and burps were the big factor for me today, but then again that 35# I was relegated to was not terribly challenging.
Excellent time, and nice doing farmers carry style lunges. That’s really pulling kind of asymmetric loading is tough and important work.
Not sure what autocorrect did, but hope my thought is recognizable. Asymmetric loading = good. Jeez.
James that is awesome!!! I like the idea of Farmers' carry to save the knees, but that's a great time!!!
Snatches definitely almost took me out. Great job on this!
M/37/195
13:47 Rx
Unbroken snatches, split the lunges with an intentional rest, and tried to keep moving on the burpees!
Nicely done!
20:15 Rx
Well done!!!
Dumbbell weight @20 kg
I did power snatches to preserve/save my knees :-)
Lunges; I didn't touch the fluor with the knee. Read abobe to as why.
Rx:ed the lat burpees over Db.
8 rounds for time, 35 minute time limit.
1-8 cleans, increased 1 rep each round 95lbs
9 one arm snatch’s, each arm, 35lbs.
5 over bar burpees.
3 minute rest then 30 squats, squatting body weight on bar.
I got 15 squats with 145lbs.
I didn’t get 30 reps in allotted time.
This was my second CrossFit workout.
Dang. That’s a good workout. And a tough one for a second CF workout.
M49
press 3x10 (95-100-105(9))
13:47 rx
14:17
Intermediate (#20)
rd 1: 7:11
Nicely done!!!
Day 1, I am new to this crossfit game. Ive worked out on and off for years. I habe gotten lazy over the past year amd needed a change. I habe watch the crossfit games for last two years so I thought i would give this a try to jump start. I want to lose weight and get healthy for my family. Im 5'10" weigh 235. Beginner workout today was 13:17 time. Damn this kicked my butt.
Plus a 5 min run on the treamill
Welcome!
Welcome! CF is humbling but worth it! You are beginning your fitness journey for a great reason, your family. As you are starting out, focus on learning the movements, getting techniques right, and equally important, staying consistent (keep showing up and putting in the work). Good start today with that beginner scale!
Thank you @justin and @lincoln
What Lincoln said. The game’s athletes are a different species from the rest of us. Developing a baseline of fitness to improve from and virtuosity in the movements is key. Welcome!
Welcome and look forward to seeing your posts and progress moving forward 👍🏼👊🏼💪🏼
Welcome! I echo what everyone said about having a great reason to improve your fitness. No matter where you start, or how far you take it, you have a community here. Consistency is key!
Beginner with 20pd dumbbells. 15:58.60
Great job.
Intermediate option: 7:06
* Did not do intermediate options just check the scores from today and saw this on my post.I did the Beginner option @ 7:06
Still great work, as always!
Perfect finale for the hotel. Peace out Albany! ✌🏽
That's dope!
Damn fast. And enjoyed the coverage.
Holy cow you were on fire 🔥 🔥🔥🔥
Dang!
Fantastic!
23:45 with 55lb kb
Great job!
Awesome!
Nice job!
Intermediate
15:23
Day 53. Meant to make up at least part of yesterday's WOD after but too constrained by time and would have been against the plan. Probably could have done this Rx but didn't have a 50 available. Snatches were quick, not so much for the rest - being slow and cautious on the lunges and have never been that fast on burps.
Awesome work!
Great work, Lincoln!
Excellent job!
M/56/67”/150#
13:51 with 35# db. Maybe should’ve done Rx (no 40 or 45# dbs)
rounds were 7:04-6:47
for snatches transitions on the floor (the drop catch doesn’t work with elbow joints at this point)
lunges held as goblets
Great job!
Nice work!
50 DB Snatch (2 Sets)
40 DB Lunge (2 Sets)
30 Burpee Over DB
50 DB Snatch (5 Sets)
40 DB Lunge (2 Sets)
30 Burpee Over DB
Rough ending for my snatches 💀
Humbling perhaps, but still an excellent time.
Awesome!
22:57, Rx
alternating lunges
Solid!
Nice job!
25# DB
Regular Burpees
Fantastic!
Holy cow. That’s amazing.
Great job+ a third round!!!
Intermediate today. Heaviest DB I’ve got is 35 lbs. 16:08
Awesome!
Great job!
Intermediate
20:55
M34y 191 cm 103 kg
2 rounds for time of:
50 alternating dumbbell snatches
40 dumbbell lunges
30 lateral burpees over the dumbbell
22.5 kg dumbells
Only broke second round of lunges in half (20-20)
Rx 26:37 in total
14:44 Rx
unbroken rd 1 snatches. Switched arms for lunges once
20-18-12 snatches rd2, 22-18 lunges
Well done!
RX 15’59
Db snatch 2’27 (unbroken)/4’13 (10 by 10)
Db Lunges 2’23/2’16
BOD 2’19/ 2’22
13:33
Awesome job!
Props. Must have rested very briefly and infrequently.
Goblet Hold
Straight Burpees
RX
11’23
Very well done!
12.5 kg dumbbell.
14 kg dumbbell.
Goblet hold on lunges.