*Do not move up if you are letting the KB crash and bruise your forearm. Fix the form first!
WOD: "Secret Service Snatch Test"
AMRAP in 10:00:
- Kettlebell Snatch (53/35#)
Post weights and reps to comments.
Showing posts with label Secret Service Snatch Test. Show all posts
Showing posts with label Secret Service Snatch Test. Show all posts
Tuesday 10.15.13
*Do not move up if you are letting the KB crash and bruise your forearm. Fix the form first!
WOD: "Secret Service Snatch Test"
AMRAP in 10:00:
- Kettlebell Snatch (53/35#)
Post weights and reps to comments.
Thursday 1.10.13
Great instruction by this KB expert
Skill: Pull Ups on the minute for 10:00. Try to improve from last week
Conditioning: Secret Service Snatch test
As many reps possible in 10:00
- Kettlebell Snatch
The WOD is called the Secret Service Snatch Test, because it is rumored that the elite agents of the Secret Service do this as a test of both physical fitness and mental fortitude. The object is simple: do as many reps as you can in 10:00. Any snatch version is acceptable, full squat snatches or power snatches. It doesn't matter if you do them all on the same side, switch hands every 10 reps, or even every rep if you want.
Post reps to comments.
Friday 5.27.11
 |
| Here you see actual Secret Service Agents meeting to discuss their strategy for the Secret Service Snatch Test. At least I like to think that's what's going on. |
SWOD:
- Deadlift 1RM for the day, then 80-85% x5 (set a new 5rm if possible)
Metcon:
Secret Service Snatch Test
- AMRAP in 10:00 of KB Snatch (53/35)
We did this WOD on 9.20.10, about 8 months ago. If you did it then, try and use a heavier KB than last time. If you already did it as rx'd, do more reps this time!
- AMRAP in 10:00 of KB Snatch (53/35)
We did this WOD on 9.20.10, about 8 months ago. If you did it then, try and use a heavier KB than last time. If you already did it as rx'd, do more reps this time!
The metcon is called the Secret Service Snatch Test, because it is rumored that the elite agents of the Secret Service do this as a test of both physical fitness and mental fortitude. The object is simple: do as many reps as you can in 10:00. ANy snatch version is acceptable, full squat snatches or power snatches. It doesn't matter if you do them all on the same side, switch hands every 10 reps, or even every rep if you want. This is a link to the top recorded scores for this test. How do you measure up?
Post deadlift weights and metcon results to the comments section! bc
Monday 9.20.10
You don't have to wear this outfit, but don't call it "As RX'd" if you don't!
SWOD:
Overhead Squat 5x3. Immediately follow each set with 3 box jumps on as tall a box as you can.
Metcon:
"The Secret Service Snatch Test"
AMRAP in 10:00 of KB snatches. (53/35, or the heaviest you can handle over 10:00)
WOD Tips:
For the overhead squats, warm up and then find the weight you will do your work sets at. Stay at the same weight for all five sets. Do your 3 reps of overhead squat, rack the bar, and then immediately do 3 box jumps. If you normally use a 24" box, try this with a 30". If you normally do a 16", try 20" or 22". It's only 3 jumps so push yourself. The object is to learn to be explosive after exerting force against a heavy load.
The metcon is call the Secret Service Snatch Test, because it is rumored that the elite of the Secret Service do this as a test of both physical fitness and mental fortitude. The object is simple: do as many reps as you can in 10:00. It doesn't matter if you do them all in one hand, switch hands every 10 reps, or even every rep if you want. This is a link to the top recorded scores for the test. How do you measure up?
Post overhead squat weight, box height, kb weight, and SSST scores to the comments section! bc
Overhead Squat 5x3. Immediately follow each set with 3 box jumps on as tall a box as you can.
Metcon:
"The Secret Service Snatch Test"
AMRAP in 10:00 of KB snatches. (53/35, or the heaviest you can handle over 10:00)
WOD Tips:
For the overhead squats, warm up and then find the weight you will do your work sets at. Stay at the same weight for all five sets. Do your 3 reps of overhead squat, rack the bar, and then immediately do 3 box jumps. If you normally use a 24" box, try this with a 30". If you normally do a 16", try 20" or 22". It's only 3 jumps so push yourself. The object is to learn to be explosive after exerting force against a heavy load.
The metcon is call the Secret Service Snatch Test, because it is rumored that the elite of the Secret Service do this as a test of both physical fitness and mental fortitude. The object is simple: do as many reps as you can in 10:00. It doesn't matter if you do them all in one hand, switch hands every 10 reps, or even every rep if you want. This is a link to the top recorded scores for the test. How do you measure up?
Post overhead squat weight, box height, kb weight, and SSST scores to the comments section! bc
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