Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.


Dumbell Split Lifts [wmv][mov] (Courtesy of CrossFit.com)






Get Your "Push" Back   "I've been working with several elite athletes the past few years who simply can't "push" as well as a normal person. Because of these people, I've developed a nice little system for bringing the push back to their game."Dan John, TNation.com


The Claim: A Diet High In Protein Is Bad For Your Kidneys   "In one study, in The International Journal of Sport Nutrition and Exercise Metabolism, researchers recruited bodybuilders and other athletes, then examined their kidney function over seven days as they followed high- and medium-protein diets. The researchers found that every marker of kidney function was within the normal range in all of the athletes who consumed large amounts of protein."Anahad O'Connor

3 Responses

  1. Barbara Olsen

    I love the picture of Lauren doing the pushup!!!!! Great form during a very very tough workout. Great job GIRLIE!!!!!

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