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.

Announcements:

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

  1. 4 rounds + 10 Step Ups (52# SB, 53# KB)

  2. 4 rds + 10 snatches (32# SB, 25# KB)

  3. 4 rds + Run (44 SB, 35 KB)

  4. 5 rds + 200 m run

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

  5. 4 + 200m
    20″ Box, 52# SB, 45# DB Snatch

  6. 4 rds in 19 mins

  7. 4 rds (35# kb, 34# SB)

  8. 4 rounds @44# sandbag and 53# KB
    Cheated a solid round of step ups

  9. 4 rounds + 300m-ish run?
    (32# sandbag, 35# kb)

  10. 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

  11. 4 rds + ~300m run (55# SB, 45# KB)

  12. 4 + 3 step ups. 32# bag, 24″ box, 35# KB.

  13. 5 rounds 390 meter run
    53# SB

  14. 4 + 5 … it was hot as crap

  15. 4 rds + 7 snatch. 52 lb sandbag w/ 20 inch box

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