Repetition Dumbbell Floor Press x 3
W.O.D.
--
5 Rounds
7 Power Snatches
7 Snatch Balances
7 Overhead Squats
(Not For Time)
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World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.
Repetition Dumbbell Floor Press x 3 
2 comments:
Dumbbell Floor Press
3x5x85#
-failed on last rep of last set
WOD as rx'd with empty oly bar
-Couldn't figure out the Snatch Balance. Ended up doing a kind of behind the head push-jerk.
Andrew - when a repetition upper body exercise arises perform 3 sets of max reps OR 4 sets of 12 - 15.
And here is a .mov of Sage B performing the Snatch Balance with Coach B instructing
http://media.crossfit.com/cf-video/cfj-nov-05/snatch-balance.mov
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