Warm up

Skill: Ring dips and dumbbell snatch

Regional Event 2

21-15-9 reps for time of: Dumbbell (KB) snatches
Ring dips
Men use an 36kg. dumbbell Women use a 25kg.* dumbbell

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Beginner:

21-15-9 reps for time of: Dumbbell (KB) snatches
Box dips
Men use 13kg dumbbells Women use 10kg.* dumbbells

The load has been reduced so the beginner can complete each set of dumbbell snatches within three attempts. If needed, decrease the load further. Prior to warming up, watch the video titled “The Dumbbell Power Snatch” from the Exercise & Demos page on CrossFit.com. Warmup by gradually increasing the dumbbell load while adhering to the points of performance. Ensure the arm is straight when receiving the dumbbell over head. The ring dips have been changed to box dips so the beginner can practice the range of motion and movement pattern on a stationary object before using the rings. Moving the feet further in front of the athlete will increase the difficulty. Place the feet in a position that allows at least 5 consecutive reps in the first round.