CROSSFIT SUFFOLK   ***  Forging Elite Fitness

SPARTAN PERFORMANCE   ***  Strength and Conditioning


21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood


Note:  1.5 pood is 24kg…24kg is approximately 53lbs…..there will be a test on metric and pood conversion prior to the workout.

Just kidding.


Greg Amundson 4:39, December 2007 – video [wmv] [mov

 The above video is from the CrossFit.com vault.  Greg Amundson does the above workout against Judd.  Watch how Amundson "hikes" the kettlebell back between his legs, "unhinging" his hips back then snapping them forward.  This movement is crucial for a powerful kb swing and snatch.  Notice when Judd brings the kettlebell down it goes straight down and only slightly between his legs.  It's almost as though Judd is using a "squat" motion during the down swing while Admunson is using more of a "deadlift" position.  As a result Admunson moves the kettlebell with greater power and efficiency.


 Jeff Martone is the CrossFit Kettlebell subject matter expert and one of the finest kettlebell coaches on the planet!



Check out the size of the kettlebell that Mike Mahler snatches!  That's some serious poundage–56 kg equals roughly 123.5 lbs.  Watch closely when Jon Hinds (the second guy) does his snatches.  His technique is good, but he doesn't keep the same tension that Mahler does, nor does he "go with the kettlebell" on the way down, like Mahler does.  That Hinds was able to get that size kettlebell up at all is quite the accomplishment.  To use that kind of weight safely you need proper technique and strength.  The proper application of strength is a "technique".      



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