Here’s another training journal post for my journey to The North Face Endurance Challenge Bear Mountain NY 50 mile trail race and ultimately the Canada Ironman this August using exclusively CrossFit & CrossFit Endurance Training!
To see my training schedule checkout my post CrossFit Ironman Training and Getting Back in the Groove.
For the first workout of the day (WOD) I wanted to make sure to include a strength component so I settled on DB squat snatches for 5 sets of 3 reps. These are not easy!
First, I haven’t practiced snatches enough to be good at them because I usually train in a big box gym that doesn’t allow dropping weights.
And Second, dropping into the overhead squat position with dumbbells is rough! My flexibility was challenged durning every rep. The reason that I chose the dumbbells is because I have a pair of Blowflex adjustable dumbbells in the house that I wanted to make use of. These are actually great for at home workouts! Just don’t drop them :-)!
Anyway the dumbbell squat snatches were tough and I made it up to 60 pound dumbbells (with a few failures at 60) before I dropped back down to 55’s for my last set.
After completing the strength workout, and wanting some more snatching practice, I decide to do a snatching met-con that consisted of 5 rounds of:
30 single arm squat snatches (15 each) with a 25 pound dumbbell
30 dips.
The dips were definitely the hard part of the workout, and were broken up into 2-5 sets each round. All in all this was a great workout that I completed in 15 minutes and 10 seconds. Give this workout a try and let me know how you do!
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