A. Work to a 3RM Kettlebell (KB) or Dumbell (DB) Snatch
B. Five rounds for weight and time of:
10 x KB/DB Snatch (left)
10 x Overhead KB/DB Alternating Lunge (left)
10 x KB/DB Snatch (right)
10 x Overhead KB/DB Alternating Lunge (right)
*Use same weight KB/DB for all movements.
Post weight and time to comments.
Warm up:Run/Row/Skip/Bike 2 minutes 3 Rounds of:1 Push-up2 Sit & Reach3 Squats1. 10m Bearcrawl2. 10m Spiderman(Alternated rounds until you have completed 3 rounds of Bearcrawl & 3 rounds of spiderman). 5 x 5 Broadjumps (start small > Bigger jumps each round)5 x 5 Burpees (efficiency then build in speed) Workout:AMRAP in 20 minutes of:Broadjump 20mBurpees (Match no. of Broadjumps. Eg. 10 broadjumps = 10 Burpees)Bearcrawl 20m Scale: Reduce distance I.e. 10 m (Aim for more rounds)Avoiding dynamic loading = complete lunges or step-ups in place of broadjumps and choose a relative number of burpees. Photo: Times like this get me all sentimental. I love this selfie of Rob & Kimberley. This awesome couple have been a huge part of our life and community since joining Coastal CrossFit in 2012 – celebrating their engagement, wedding, the birth of their kids and so much more. They bring a smile to my face everyday- thankful to have Zoom to keep our community together.
