Here’s Head Coach at our CrossFit SCL box, Chris Smith demonstrating an Alternating Dumbbell Power Snatch.
This week we look to integrate a new movement to compliment last weeks Ski-Erg video, in the hope of creating a new workout or simply adding to your existing programme.
- Alternating DB Power Snatch
- From the floor, the dumbbell is lifted explosively to an overhead position in one motion.
- Power is generated by extending the hips, knees, and ankles.
- The dumbbell is alternated between hands on each rep.
- Alternating DB Muscle Snatch
- Similar to the Power Snatch but without a dip under the dumbbell.
- The movement relies entirely on pulling the dumbbell overhead with straight hips and legs, using upper-body strength.
- Alternate hands on each rep.
- Alternating DB Hang Power Snatch
- The dumbbell starts from a “hang” position (off the ground, usually at the thighs).
- Explosively drive the dumbbell overhead while dipping slightly under it at the top.
- Alternate hands after each rep.
I have put together 3 levels including beginner, intermediate and advanced workout options:
- Beginner
- Complete 5 rounds for time
- 10 Alternating Hang Power Snatch (light DB)
- 8/6 Calorie Ski-Erg
- Intermediate
- Complete 7 rounds for time
- 10 Alternating Power or Muscle Snatch (moderate DB)
- 10/8 Calorie Ski-Erg
- Advanced
- Complete 10 rounds for time
- 10 Alternating Power or Muscle Snatch (heavy DB)
- 12/10 Calorie Ski-Erg
Please note that due to the nature of the movements and the fact that they feature back to back the intensity of the planned workouts are high. So please add rest in between sets to lower the intensity and to make it more manageable.
