Technique Tuesday: The Dumbbell Power Snatch
The dumbbell power snatch is less technical than its barbell counterpart but relies on many of the same principles. The hips and legs should generate the majority of the upward force and momentum on the dumbbell. The working arm should remain straight until the hips have extended. The overhead position demands balance and coordination to stabilize the dumbbell. However, receiving the load in the power position places fewer demands on overall flexibility. This movement lends itself to a fast cycle time, making it an excellent tool for developing fitness.
CrossFit GBAR3 WOD
WOD
200m med ball carry, 20/14
50 wall ball shots
50 walking lunges
200m DB waiter’s carry, 45/30
40 alt-DB snatches
40 walking lunges
200m KB carry, 55/40
30 KB swings
30 walking lunges
200m DB carry, 45/30
20 DB push press
20 walking lunges
200m run
10 DB renegade rows
10 walking lunges
AWOD
for time, 50 med ball sit ups
