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Tag: KB snatches

CrossFit 204-A squats
Wall-ball shot or back squat, the mechanics don’t change.

“We’re Done Here”

In no particular order, complete the following work:

1-mile run

100 feet of overhead walking plate lunges (45/25 lb.)

100 kettlebell snatches (50 per arm, 55/35 lb.)

100 wall-ball shots (20/14 lb., 10/9 ft.)

100 chest-to-bar pull-ups

Athletes can break up the reps and employ their own strategy to complete the work.

This is actually a Turkish get-up, but consider it a snatch for today’s purposes.

Nate

As many rounds and reps as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings

Or

Regional Nate

10 rounds of:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches (70/55 lb.)

20-minute time cap

Lock and lunge!
No load today. Lunges will be a snap!

200 m walking lunges

3 rounds of:

Run 400 m

20 dumbbell/kettlebell snatches (alternating arms)

10 burpees

Skills Session

5 rounds of:

Farmer carry 100 feet (as heavy as possible for an unbroken length)

5 fat-bar clean and presses (135/95 lb.)

3 rope climbs