Workout of the Day

10 Pass Throughs
(broomstick, towel?)
10/10 Shoulder Circles
(fwd and bkwd)
10 Scap Push Ups
5 Up Dog/Down Dog
5/5 DB Deadlift
5/5 DB DL + Hi Pull
5/5 DB Snatch


Deadlift | Dumbbell Deadlift | Push Up | Snatch

In 18 Minutes
Hold a Handstand or Plank as long as you can.

Everytime you drop, 20 DB Power Snatch (10/10)

Score rounds and reps…lower score is better.


Hang Power Snatch | Power Snatch | Snatch

CrossFit Seminar Staff member Julie Foucher demonstrates the dumbbell power snatch. For more info on CrossFit’s Trainer Courses:

CrossFit® – Forging Elite Fitness® (

The CrossFit Games® – The Sport of Fitness™
The Fittest On Earth™