We finished out the last week of 2010 programming at Crossfit Central with a test Thursday: A kettlebell snatch test.
But I’ll get to that in a moment.
We actually had time to do the strength portion of the WOD; however, it’s one of my least favorite lifts.
Sumo deadlift high pull
I was being cautious on this one. It’s really easy to hurt yourself on SDLHPs, and the heavier the weight got, the more difficult it was for me to keep form, so I didn’t advance the weight too much.
KB Snatch Test:
Max reps in 10 min
M 24kg / W 16kg
Results: 120 reps @ 12kg
I was hoping to go RX on this one, but I’m still working on that overhead strength. Still, 12kg wasn’t exactly easy. I switched arms every 5 arms. If I could extend that, I could go faster. And while 12kg got really heavy near the end, I think I could use the 1pood (16kg) KB the next time we do KB snatches in a WOD. I started to feel pretty comfortable with the “swing-shrug-pull-punch” motion.