Deadline to submit results is January 29, 2012 at midnight (mountain time) RX 7 Rounds for Time: 5 Right Arm Kettlebell Power Snatch (53/35) 5 Left Arm Kettlebell Power Snatch (53/35) 15 Hand Release Push Ups 25 Double Unders
Masters RX 7 Rounds for Time: 5 Right Arm Kettlebell Power Snatch (35/25) 5 Left Arm Kettlebell Power Snatch (35/25) 15 Hand Release Push Ups 25 Double Unders
Modified 7 Rounds for Time: 5 Right Arm Dumbbell Power Snatch (25/15) 5 Left Arm Dumbbell Power Snatch (25/15) 15 Knee or Elevated Push Ups 75 Single Unders
Details: For time, do 7 full rounds of the exercises in the order prescribed.
Scoring: Score will be based on time to complete the entire WOD. There is no time limit on this one.
Kettlebell Power Snatch – For RX and Masters RX, the kettlebell starts from the ground and must swing down between the legs for succeeding snatches. For RX, men use 1.5 pood or 53 lbs. and women use 1 pood or 35 lbs. For Masters RX, men use 1 pood or 35 lbs. and women use 25 lbs. For Modified, the dumbbell needs to start and end below the knee (about mid-shin). Modified men use 25 lbs. and Modified women use 15 lbs. For all, hips, knees and appropriate arm needs to be fully extended at top of movement. Do all right arm snatches first, then do all left arm snatches – there is no switching back and forth between arms.
Sorry for the confusion on the kettlebell snatches—the standards could have been written better. The intent of the standards were that before the first kb snatch on either arm, the kettlebell must be on the ground. The snatches can be done in succession by swinging the kb (the kb does NOT have to touch the ground for each rep), and we want to make sure they are swung fully (between the legs/knees). Additionally, the kb should switch hands by being placed back on the ground rather than switching mid-air between hands. We used the word “power” only to clarify that it was NOT a squat snatch. Basically, the movement should be something like this: http://www.youtube.com/watch?v=-80RbT2LMdQ
Hand Release Push Ups – For RX and Masters RX, put your feet onto a 45# or 20 KG (3-4 inches) plate to keep your thighs and knees off the ground. The intent is to reduce/eliminate worming and the kipping pushups. Your chest can rest on the ground, as its a hand release, but your thighs, knees and legs can not touch the ground. For Modified, you may do knee push ups, however, your chest still needs to touch the ground. Alternatively, Modified may do elevated push ups off of a box, but your chest needs to touch the box.
Double Unders – only count actual double unders, no “attempts” or “missed” double unders count. For Modified, do 75 single unders.
We want to thank CrossFit Meridian, out of Meridian, ID for programming this WOD.