KB Snatch

Team SuperFit Charlotte January 2017 | Workout 3

AMRAP 7

7 T2B

14 Cal Row

21 KB Snatch (24/16) (KB Swing N - 24/16)


 

Rules:  Teams will have 7 minutes to complete as many reps as possible.  Only one person may work at a time.  Teammates may switch at any point.

T2B:  The feet must break the vertical plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet.

KB Snatch: the bell must touch the floor each rep and finish on the back of the hand with the hips, knees, and arms fully extended.  For the KB Swing, the bottom the bell must point toward the floor then finish pointing toward the ceiling w/ the arms full extended.

 

Team SuperFit Richmond Workout 3

3 Rounds For Time

9 minute cap

40 Wall Balls (20/14 RX/N)

30 Box Jumps (MM RX 30) (MF and FF RX 24) (MM Novice/Masters 24) (MF and FF Novice/Masters 20)

20 HSPU (KB Snatch 24/16 N)

 


Rules:  Teams will have 9 minutes to complete the workout.  They will be assessed a one second penalty for each rep not completed within the time cap.  Only one person may work at a time.  Teammates may switch at any point.

 

Wall Balls:  The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.  

HSPU: Deficit will be announced at the event.  Hands may not be placed outside of the plates.

The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall.  For the KB Snatch, the bell must touch the floor each rep and finish on the back of the hand with the hips, knees, and arms fully extended.

Team SuperFit Houston Workout 2

In 10 Minutes

30 - 24 - 18

DEADLIFT (225/155 RX) (185/125 N)

KB SNATCH (24KG/16 KG RX) (KB SWING NOVICE 25/16)

*WITH REMAINING TIME MAX CALORIE ROW*

 


Rules:  Teams will have (10) minutes to complete the rep scheme. Only one person may work at a time.  With the remaining time, teams will row for as many calories as possible.  Scoring will be max calories rowed.

 

 

Deadlifts:  Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar.  NO BOUNCING!

KB Snatch:  The KB must touch the floor each rep and finish overhead with the hips, knees, and elbow fully extended. For the KB SWING, the bottom of the KB must face the floor at the bottom of the movement and the ceiling at the top of the movement (approx 12 o’clock) for a rep to count.

Max Cal. Row:  After the KB snatches are completed, teams will have the remaining time to row for calories.  Teammates may switch as many times as they want.