CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 20 Minutes of…

100 Meter (300′) Single Arm Kettlebell Farmer’s Carry (70/55)

7 Right Arm Kettlebell Hang Power Snatches (70/55)

7 Left Arm Kettlebell Hang Power Snatches (70/55)

100 Meter Run (300′)

Switch as needed on the kettlebell farmer’s carry

Athletes may walk and run inside for 300′ between cones that are space 30′ apart. This would be 10 cones touches or 5 Down and Backs.

Modify Run with 125/100 Meter Row/Ski or 10/7 Calorie Bike

Beginner: 25/15 & Dumbbell Hang Power Snatches

Scaled: 35/20 KB or 35/20 Dumbbell

Intermediate: 55/35 KB

Athletes, the hang kettlebell power snatch is challenging movement that requires a lot of shoulder stability and would advise erring on the side of caution with weight for the load if you’re not feeling stable or confident with the movement. The dumbbell would be a better options for those struggling with the kettlebell. Athletes with shoulder issues may consider doing a hang power clean with the kettlebell or dumbbell instead.