Kettlebell snatch progression:
1 ARM SWING
1 ARM SWING WITH HIGH PULL
PRESS OVERHEAD, SWING DOWN THEN HIGH PULL
PUT IT ALL TOGETHER
As much as I like kettlebells (they are actually what got me interested in CrossFit) we haven’t worked with them that much. The KB Snatch is a very different beast than an olympic version (BB or other implement). Trying to snatch a KB with a big vertical pull, and drop under is a great way to fracture your arm-not what we are trying to accomplish. The keys are to use the swing to do the work, and try to be ass efficient as possible.
WoD was 6 minutes for max reps, unlimited hand changes. Mike, our visitor from CF Invictus in San Diego toughed it out with the 32kg bell.
We finished with Turkish get Up practice, and 2 rounds of the Cradle of Pain.