2015-03-18 Wednesday

March 17th, 2015

FTX CrossFit –¬†Wednesday

Metcon (AMRAP – Reps)

Tabata Kettle Bell

:40 On / :20 Off for 4x each of:

  • 1-Arm Russian KBS, 35/20#
  • 10 yard shuttle runs
  • KB Snatch (from the swing), 30/20#
  • 1-Arm Deadlift, 55/30#

ONLY DO KB SNATCHES with good form!!! Not from the floor and no swinging over the hand. The catch should be smooth. Rx+ is KB, Rx is DB snatch
Rx+:Do the listed KB movements at the prescribed weights.
Rx: 45/30# DB Snatches
– Start at different stations.
– On the 1-Arm KBS, alternate arms each round. (You’ll do each arm 2x) If you are new do 2-arm Russian Swings.