Task 1 needs to be 8 kg/17.6 lb heavier in total than task 3
4 × CrossFit burpees penalty any time the weight is put on the ground
Kettlebell Monster
MURDERED BY SNATCH
Who is this for
Advanced-level athletes with single and double kettlebell and bodyweight experience ready for very vigorous intensity. Expect 31 to 40 minutes of work.
What you will learn
- Rounds, EMOM, AMRAP, FOR TIME, MAX workout format
- Programming and weight selection
- Workout scoring and benchmarking
Difficulty breakdown
LevelAdvanced
IntensityVery vigorous
Duration31 to 40 min
EquipmentSingle and Double Kettlebell and Bodyweight
Work time35 min
Why this workout
If you love to snatch, then you will love this monstrous kettlebell snatch workout that has several different tasks involving the kettlebell snatch exercise. Each task is intense, but active recovery and bodywork are programmed so that you'll be able to re-energize and give each task all of your ene...
About this workout
If you love to snatch, then you will love this monstrous kettlebell snatch workout that has several different tasks involving the kettlebell snatch exercise. Each task is intense, but active recovery and bodywork are programmed so that you'll be able to re-energize and give each task all of your energy.
Programming
Scoring
Task 1: 0.05 time penalty for each round not completed
Task 3: rounds times weight
Task 5: remaining number of seconds times weight
Task 7: total number of reps times weight
Task 3, 5, and 7 is the total score minus time penalty ((total score)-(total score)×(uncompleted rounds×0.05))
The workout
Warm-up
Warm-up
Task details
Task
Task 1
Rounds4 roundsLight to moderateSteady
2 × burpees
2 × hip hinge
2 × single leg hip circles each side
Task
Task 2
Rounds2 roundsLightSteady
4 × arm circles backward
4 × arm circles forward
2 × shoulder rolls each side
2 × alt. thoracic rotation
Workout
Workout
Task details
Task
Task 1
EMOM8 minVery vigorousInterval
Double kettlebell
6 × half snatch
4 × CrossFit burpee
Task 1 needs to be 8 kg/17.6 lb heavier in total than task 3.
Task 1: 0.05 time penalty for each round not completed (see scoring on how to calculate this).
Task
Transition
Transition30 sec
Task
Task 2
Work2 minLightSteady
Downward dog
Child’s pose
Kneeling bridge
Task
Transition
Transition30 sec
Task
Task 3
AMRAP8 minScoring: Rounds × WeightVery vigorousSteady
Double kettlebell
Half snatch
Penalty: 4 × CrossFit burpees any time the weight is put down
Task
Transition
Transition30 sec
Task
Task 4
Work2 minLight
Shinbox into leg over
Task
Transition
Transition30 sec
Task
Task 5
FOR TIME4 minScoring: Remaining Seconds × WeightVery vigorousSteadyCap: 4 min
Single kettlebell
40 × full snatch
Task
Transition
Transition30 sec
Task
Task 6
Work2 minLightSteady
Scarecrow into alt. thoracic rotation
Task
Transition
Transition30 sec
Task
Task 7
MAXScoring: Rounds × WeightVery vigorousSteady
Single kettlebell
Full snatch
Unbroken one switch
Coach notes
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