single dumbell – Mon 4.30.10

 In W.O.D.

Strength: Front Squat 5-5-5-5-5

Conditioning: For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Scroll for scaling options.


Related:
• Weighted Pull-Up Variations

Scaling
Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.

Intermediate Option
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Men: 35-lb. dumbbell
Women: 25-lb. dumbbell

Beginner Option
For time, using a single dumbbell:
10 jumping pull-ups
40 overhead lunges
10 jumping pull-ups
30 snatches, alternating arms
10 jumping pull-ups
20 overhead squats, 10 each arm
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups

Men: 20-lb. dumbbell
Women: 10-lb. dumbbell


The Compound Home of CrossFit Vacaville North is looking for a FULL TIME**CrossFit Level 1 Certified Personal Trainer.   Contact us at [email protected]


MARK your calendars!!

  • Mondays at 7pm The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
  • May 11th – Game night at The Compound – 6 pm Brass Tap
  • May 19th: Leighna and Jared are competing at the 2018 CTS Wine Country Classic Weightlifting Meet in Napa! (http://pacificweightliftingassociation.org/e/2018-cts-wine-…)

Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?

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