3 rounds for time of:
400-meter run
30 kettlebell snatches
20 kettlebell swings
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Post time to comments.
Stimulus and Strategy:
Today's workout is a triplet that will tax your overall conditioning. A unique component is that the movements are redundant in their functions, and will place a significant demand on the posterior chain and grip. Switch hands as needed on the kettlebell snatches, but try to get through each round of snatches and swings unbroken or with one short break. Resist the urge to pace yourself on the run and push hard.
Intermediate option:
3 rounds for time of:
400-meter run
30 kettlebell snatches
20 kettlebell swings
♀ 26-lb kettlebell
♂ 35-lb kettlebell
Beginner option:
3 rounds for time of:
200-meter run
20 dumbbell snatches
10 dumbbell swings
♀ 15-lb dumbbell
♂ 25-lb dumbbell
Resources:
Running | Pulling and Foot Tapping
The Kettlebell Snatch
The Kettlebell Swing
The Dumbbell Snatch
The Dumbbell Swing
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Comments on 260331
130 Comments
400m run
53# snatch
53# swing
400m run
30 DB Snatch (15lbs)
20 DB Swing (15lbs)
40# swings
14:10
51/M/210 lbs
Intermediate
-13:41
17:30 RX
500 Meter Run
25# DB snatch
35# KB swing
Intermediate
3rounds for time of: 28:06
Alternated for 500m row
30 kettlebell snatches
20 kettlebell swings
♀ 26-lb kettlebell
All Seated, I have a broken leg
Rx 11:15
*15/15 on Snatches
*Unbroken Swings
Excellent!
Smashed another one!
16:58
35# snatch
53# kettle bell swings
*30#KB snatch
*40#KB American swing
Well done!
Intermediate/ 500m row 17 minutes
Intermediate 16:27
Subbed Assault Bike for run using the CrossFit machine conversion chart for meters
KB snatch 30; 22lbs
KB swing 20; 30lbs
15:28
Round 1,2 15 unbroken snatches L/R
20 unbroken swings.
Round 3 10 snatches L/R, 5 snatches L/R, 20 unbroken swings.
400 row
26 snatch
35 swings
Road route
40# DB
65# KB
started RX, dropped to 35lb snatches after 20 snatches in rd 2 to stay within the stimulus
53lb KBS unbroken the whole time.
19.36
56 yo M/ 5'9"/ 147 lbs
20:48
rowed 400 m instead of runs
snatches with 50 lb dumbbell, alternating arms
swings with 55 lb kettlebell
Working with the equipment I got, same reps but with 52.5lbs of plates for KB swings and a 75lb DB for snatches
Call it Rx+
16:43
Rx+ indeed, Sam, awesome job!
M/49/6’4”/220#
Intermediate
12:28
3 rounds
400 m run
30 dumbell snatches / 35 pounds/ don’t have more pounds
20 KB swings / 53 pounds
3 rounds
400 m run
30 dumbell snatches / 35 pounds/ don’t have more pounds
20 KB swings / 53 pounds
Rx’d: 13:55
Rd1: 4:49, Rd2: 4:30, Rd3: 4:36
KB snatch in sets of 5 before arm switching in Rd1. Rd2 and 3 sets were 10,10,5,5. Went quicker that way. Mostly notes for myself, but it will help if this one gets repeated.
Hell yeah, bro, awesome!
Quick! Nice doing the KB snatches @ Rx!
11:25 run and 50# db snatches only
FT
3Rounds
200M Assault Runner
20 Kb Snatches 12kg
10 Kb Swings 12Kg
Time 11:08
Rest 1 min
3Rounds
400M Bike Erg
20 Kb Snatches 12kg
10 Kb Swings 12Kg
Time 7:44
Total 18:52
400-meter assault machine run
30 kettlebell snatches
20 kettlebell swings
24kg Kettlebell
***tough on lower back
M53/79kg/175cm
3 rounds for time of: 19:33 RX
400-meter run
30 kettlebell snatches
20 kettlebell swings
♂ 53-lb kettlebell= dumbbell 23kg
Intermediate but with a DB instead of KB
13:27
Not much gas or focus today as with yesterday. No KBs and heaviest DBs at home are 35s. UB on snatches and swings, and switched arms every 5 reps to make sure evenly distributed. The open grip of using a DB for swings is more taxing on my grip than with a KB IMHO.
Great time, brother. Get you a KB
I agree DB swings seem more grip challenging! Great job on this despite that & not 100% feeling it today! Showed up & put in serious work. Win column!
3 rds,
Assault treadmill- 400m
25lb kettle bell snatch- x 10 per arm
25lb kettle bell swing- x10
Mish mashed a little at Elm hill
20 DB WL 40’s for run
30 DB snatch 40lb
20 KB swing 1.5pd
24:35
Didn’t try to sprint this one, just steady work.
40# kb
16:38
Nice!
Rx+, only had a 28kg (62#) kb available. 13:37… broke up the snatches into 15 right + 15 left
Awesome!
18:16 intermediate
26lbs
run .30 treadmill
Rx reps/rounds/meters (runs outside)
35# DB snatch/45# KB swings
15:35
Great job, BG! Rx+ in my book with the extra KB weight.
Fantastic! What LK said👆🏼vis-à-vis added weight
53kg high pulls
54kg swings
12:44
56M
15:29
40# DB snatch
53# KBS
Well done!
35lbs 17:36
DB snatch, KB swing
Fast!
Wow!
rx 20 Body weight
Dumbbel Burpees15 /10 kg
Barbel Overhead Squat 10 30kg
Mountain Climbing 20 Bodyweight
Single-arm DB Squat Snatch 15 10 kg
Barbel Conventional Deadlift 10 kg50
-----------------------------
Power
-------------------------
Squat 2 x 10 weight 50kg
Bench press 2 x 10 weight 50kg
Roushon abs 2 x 20 weight 10kg
Bent over rows 2 x 10 weight 50kg
2 Round
FARMERS WALKS 01:15 min
2 Round 15 poush up
13:00
800m Assault AirBike
Lucky 13, nice work, as always!
Crushed it!
Time: 17 min 20 sec
3 rounds of:
400-metre run
40 (9.5kg) dumbbell snatches
40 (9.5kg) dumbbell Swings
Beginner option:
3 rounds for time of:
200-meter run
20 dumbbell snatches
10 dumbbell swings
20-lb dumbbell
12:04
400m Run Test
1:27
Sub/scale:
500m row
kb snatch (35#)
russian kb swing (53#)
time: 14:06
16:16 rx
Great @ Rx!
400m 20#db
3 rds 400 run,
15 snatch rt arm 35# kb
15 left arm
20 OH kb swings 35#
Used a 40# sandbag
Like the sandbag, super functional work option!
Rxd in the garage gym. Outdoor running weather!
13:53.
first two rounds were 15-15 on the snatches changing hands. Last round I changed every 5. Swings unbroken.
chalk up folks!
Great time!
Great work!
Smoked it
4:00/4:18/4:30
M/40/172#
Another fast one!
Fantastic!
Rx 22:40
KB Snatch 35#
KB Swing 53#
All unbroken
3 RFT
400 m run
30 KB snatches @12 kg
20 KB swings @12 kg
13:58
3r
14：01
400m run
30 db snatch(35lb)
20 kb swing(16kg)