Morning WOD (Saturday)
3 RFT
15 Kettlebell snatches, right hand (53/35)
45 Sit-ups
15 Kettlebell snatches, left hand (53/35)
15 Toes to bar
Used 53 lbs. Needs to work on pulling back with shoulders. From the bottom make sure handle is parallel to the ground as hips are extending. Once KB passes the crotch start pulling back with the shoulders violently as the KB passes through the midline of the body. From that point on, think about pulling the KB up and moving the handle down.
Also worked on some cleans. Generally form is okay, but will need to work on point of explosion. Need to keep the knees back and feel the stretch in the hamstrings. Pull the weight back while pushing the chest forward and keeping the heels weighted. Then explode up.
15 Kettlebell snatches, right hand (53/35)
45 Sit-ups
15 Kettlebell snatches, left hand (53/35)
15 Toes to bar
Used 53 lbs. Needs to work on pulling back with shoulders. From the bottom make sure handle is parallel to the ground as hips are extending. Once KB passes the crotch start pulling back with the shoulders violently as the KB passes through the midline of the body. From that point on, think about pulling the KB up and moving the handle down.
Also worked on some cleans. Generally form is okay, but will need to work on point of explosion. Need to keep the knees back and feel the stretch in the hamstrings. Pull the weight back while pushing the chest forward and keeping the heels weighted. Then explode up.
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