1. Warm up
2. Skill practise:
(a) Kettlebell swing
(b) One arm kettlebell swing
(c) Kettlebell clean
(d) Kettlebell push press
(e) Kettlebell jerk
(f) Kettlebll snatch
(g) Kettlebell split snatch
3. Three rounds for time of:
16/8 kg kettlebell split snatch, 15 reps right arm
GHD sit up, 15 reps
16/8 kg kettlebell split snatch, 15 reps left arm
Toes to bar, 15 reps
4. Recovery: mobility
A similar version (but with dumbell squat snatches) to Part 3 of this workout was posted on the CrossFit mainsite on Tue 13 Dec 2011. Have a look at the comments, videos and scores here and here.
Elisa 14:21 (5 GHD + 10 abmat sit ups per round, box knee to elbows)
Annelize 13:47 (abmat sit ups, box knee to elbows)
Lauren 14:25 (abmat sit ups, box knee to elbows)
Gio 13:24 (abmat sit ups, box knee to elbows)
Suzanne 13:10 (abmat sit ups, box knee to elbows)
Simon 13:05 (12 kg KB, abmat sit ups, knee to elbows)
Jon 12:27 (12 kg, abmat sit ups, knee to elbows)
Kate 15:20 (knee to elbows)
Connie 15:12 (5 GHD + 10 abmat sit ups, box knee to elbows)
Alex 14:24 (RX)
Derek 13:08 (12 kg, abmat sit ups, knee to elbows)
Well done everyone!