CrossFit Dahlonega logo Friday Jan 30, 2026

260130 METCON


(Time, Rx2, Rx3)
3 rounds for time:
400/500-m row
40 AbMat sit-ups
30 alternating DB snatches (35/50 lb)

Rx2/Masters: 3 rounds for time:
400/500-m row
30 AbMat sit-ups
30 alternating DB snatches (20/35 lb)

Rx3: 3 rounds for time:
250/300-m row
15 AbMat sit-ups
15 alternating DB snatches (10/15 lb)

Intended Stimulus
-13:00-18:00.
-Row in 1:45-2:15.
-Sit-ups in 2:00 or less.
-Dumbbell snatches in 2:00 or less
-This workout will challenge athletes to maintain sound positions under midline fatigue and high heart rate.
-Similar format to 260124.


260130 PRE AND POST WOD


(Reps)
Pre- and post-workout accessory
1 set:
Max strict pull-ups
– Perform one set before and one set after the workout


260130 AT HOME WOD


(Time)
At-home option:
3 rounds for time:
400-meter run
40 sit-ups
30 alternating dumbbell snatches (35/50 lb)


260130 OPTIONAL ACCESSORY


(Check In)
Accumulate:
5:00 sandbag bear-hug (70/100 lb)
– Rest as needed.

Notes
-Accumulate 5 minutes with the bag in a bear hug.
-Scale the load to complete the effort in 4 sets or fewer and under 10 minutes total.


Gymversary: Dana J(1)