35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
A task specific WOD where we are given the work to be done and asked to do it as fast as possible. There are 4 movements done in order (one round), and the WOD asks for 3 rounds.
Dumbell Squat Snatch 35lb. First of all, 35lb. is really a lot of weight for a one-arm DB snatch if this is a new movement. Practice with a trivial weight and then do the WOD with something light, say 15-20lb for men and 10-15 for women. The first set is with your right hand on a DB resting on the ground. In one movement you lift the DB from the ground while simultaneously dropping under it, finishing in a full squat with the DB held aloft and your elbow locked out. This is done 15 times before moving on to the sit-ups.
Once again, any Olympic lift, with a barbell, Kettlebell, or dumbbell is so complex that it is devilishly difficult to describe with words. This is a really good exercise for strengthening the lateral stabilizers of your core. They’re gonna feel weird!
After 15 one-arm DB Squat Snatches with your right arm move on to 15 GHD sit-ups. Even if you are a really experienced CrossFitter, unless you regularly and routinely do GHD sit-ups you should NOT do them in this WOD for time. The possibility of localized muscle trauma and some really weird dissecting swelling fluid (do you have any idea what connects below to the space just in front of your abs?!) and even Rhabdo is much too high. Use an Abmat or substitute another type of sit-up.
From the sit-ups move to 15 one-arm Squat Snatches with your left arm. After you have finished those it’s time for 15 Toes-to-Bar. Hang from your pull-up bar and swing your legs up so that your toes touch the bar. You can bend them and then kick, and you can kip any way you’d like.