Different movement – Thu 1.25.18

 In W.O.D.

We did dumbbell snatches earlier in the week.  Kettlebell snatches are very similar, but in a a competition setting, like the CF Open, they become a different movement.  They are a skill to know, and should not be hard on the forearms.

Strength: Shoulder Press 3-3-3-3-3

Conditioning: In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of kettlebell snatches
2 minutes of double-unders
2 minutes of kettlebell snatches
3 minutes of double-unders
3 minutes of kettlebell snatches

Men: 53-lb. kettlebell
Women: 35-lb. kettlebell


Related content:
• The Double-Under
• 
The Kettlebell Snatch
• 
The Kettlebell Snatch With Jeff Martone

Scaling this WOD
Scale the loads and exercises to allow for continuous movement throughout the 12 minutes.

Beginner
In front of a clock set for 12 minutes:
30 seconds of single-unders
30 seconds of double-under attempts
1 minute kettlebell snatches
1 minute of single-unders
1 minute of double-under attempts
2 minutes kettlebell snatches
90 seconds of single-unders
90 seconds of double-under attempts
3 minutes kettlebell snatches

Men use 26-lb. kettlebell
Women use 12-lb. kettlebell

Watch The Kettlebell Snatch from the CrossFit Journal. Practice with a few different kettlebells while warming up. If you can maintain proper mechanics with a slightly heavier kettlebell use it during the workout. Count double-under attempts as part of the overall number of accomplished reps.

Intermediate
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute kettlebell snatches
2 minutes of double-unders
2 minutes kettlebell snatches
3 minutes of double-unders
3 minutes kettlebell snatches

Men use 35-lb. kettlebell
Women use 26-lb. kettlebell

Practice with a few different kettlebells while warming up. If you can maintain proper mechanics with a slightly heavier kettlebell, use it during the workout. Watch The Double-Under video from the CrossFit Journal. If unable to successfully execute at least 20 unbroken reps, consider using the modification listed for the beginner.

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