400m Med Ball Run
Thrusters 2x1
Rest 5 minutes then
How many One Arm Kettlebell Snatches can you do in 5 minutes?
RKC rules apply:
After fixing the kettlebell in the top position until the kettlebell and the student are visibly motionless, the girevik lowers the kettlebell between the legs in one uninterrupted motionwithout touching the chest or shoulder.
The snatch may be performed with or without a knee dip at the overhead lockout. The girevik is allowed to place the free hand on the hip or waist (but not on the thigh) and move the feet. However, the student must stop all movement when fixing the weight in the top position.
On each attempt, the judge will announce the repetition number or "No count." A repetition is not registered if the student has failed to lock out his elbow, pressed out the kettlebell to the finish, or touched the platform with a knee or free hand.
You will be given 5min to complete the test.
You are allowed to make as many hand switches as you wish. The sum of both arms is scored.
You are allowed to set the kettlebell down and rest. If you have let go of the kettlebell before it has touched the ground (dropped it rather than set it down), your attempt will be disqualified. This applies to the last repetition as well.
You are allowed to make multiple back swings.
Chalk is allowed; belts, gloves, wrist wraps and other supportive equipment are not.
Kettlebell Snatch Test Requirements
An RKC candidate is required to do 100 repetitions regardless of bodyweight.
| Men Open Class | 24kg |
| Men Masters (50 and Older) | 20kg |
| Women Open Class over 56kg/123.5lbs bodyweight | 16kg |
| Women Open Class up to 56kg/123.5lbs bodyweight | 12kg |
| Women Masters (50 and Older) | 12kg |
Post times, loads, and reps completed to comments
1:23 Med Ball Run with the 20# ball. Not bad for my first run.
ReplyDelete185 on the thrusters. 10# under my PR (not happy, we're going to fix that) Didn't quite lock out the first rep though.
88 Snatches total as Rx'ed. Only 12 away from passing the RKC :D.