Wednesday Workout: KB Snatch Technique and AMRAP20

20130610_172345(0) (1)SKILL

Kettlebell snatch technique

WOD

Level 1

AMRAP in 15 Minutes of:

  • Run x 400m
  • Box Step Up (18/12) x 10
  • One Arm KB Swing Right (25/15) x 5
  • One Arm KB Swing Left (25/15) x 5
  • Anchored Abmat Situp x 15

Level 2

AMRAP in 20 Minutes of:

  • Run x 400m
  • Weighted Box Step Up (24/20) x 10
  • KB Snatch Right Arm (53/35) x 5
  • KB Snatch Left Arm (53/35) x 5
  • Abmat Situp x 15

*Note: Use sandbag (50s/30s) for weighted box step up.

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19 Comments on “Wednesday Workout: KB Snatch Technique and AMRAP20

  1. 5 rds + 200 m run

    Lower back is a mess from the deadlifts yesterday, so I scaled the KB snatch to 35#

  2. 4 rounds @44# sandbag and 53# KB
    Cheated a solid round of step ups

  3. 4rds + row

    400m row
    30″ box step up (left leg only)
    55# dumbell snatch x 5 (right)
    55# dumbell snatch x 5 (left)
    15 situps

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