Workout Description

Why This Workout Is Very Hard

Heavy snatches at 175/125 demand solid strength, mobility, and barbell proficiency under fatigue. With 38 total snatches and 40 burpees inside an 11-minute cap, athletes must manage fast singles or small sets while keeping burpees crisp. The load and density push power, coordination, and stamina, leaving little margin for misses or wasted rest.

Benchmark Times for Regionals 18.3

• Elite: <5:00
• Advanced: 7:00-8:00
• Intermediate: 8:30-9:00
• Beginner: >11:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Explosive hip extension and fast turnover are central to successful snatches at this load. Athletes who can express power repeatedly will maintain pace and reduce misses.
• Strength (7/10): The snatch load is near a challenging percentage for many, requiring significant absolute strength and positional strength to hit consistent reps under rising fatigue.
• Stamina (6/10): High repetition exposure for shoulders, hips, and trunk across 38 heavy snatches paired with 40 burpees demands repeatability and fatigue resistance without breakdown in mechanics.
• Speed (6/10): Transitions should be quick, with burpees done at a brisk, unbroken rhythm. Barbell speed is limited by load, but efficient singles keep overall cadence high.
• Flexibility (5/10): Solid overhead and hip mobility are required for receiving and stabilizing the snatch. Limited mobility will slow barbell turnover and increase misses as fatigue accumulates.
• Endurance (5/10): Under 11 minutes with no monostructural element, this tests aerobic capacity indirectly through sustained work and breathing control on burpees and barbell transitions rather than long steady-state efforts.

Movements

• Burpee
• Snatch

Scaling Options

Scale to: 135/95 lb snatch • 115/75 lb snatch • 95/65 lb snatch (power allowed), keep reps and time cap

Scaling Explanation

Dropping load (and allowing power snatches) preserves stimulus—heavy, repeatable barbell reps with steady burpees—while maintaining the volume and time pressure.

Intended Stimulus

Fast, gritty, and controlled. Snatches should be heavy but repeatable—mostly quick singles with short resets. Burpees stay steady and unbroken with minimal transition time. Athletes should feel pressure to move without redlining early, finishing with a hard push in the final two rounds as technique holds and breathing stays composed.

Coach Insight

Open with composure: quick singles on the first 10 snatches, smooth 12 burpees, then settle into round-by-round rhythm. One tip: Commit to a fixed cadence between snatch singles (e.g., one breath, go). Don’t let rest drift. Avoid early misses, sloppy setup, and lazy transitions. Step in, hands on, and move the bar with intention each rep.

Benchmark Notes

Times assume you can perform consistent heavy singles or quick doubles on the snatch while keeping burpees unbroken and steady. Many will finish between 8–10 minutes; sub-7 requires elite barbell efficiency. If you hit the cap, prioritize clean singles and minimizing transition time.

Modality Profile

Two movements: heavy barbell snatches and burpees. The barbell demands slightly more time and focus at this load, so weightlifting edges gymnastics. There’s no monostructural element; respiration is driven by sustained work, not dedicated cardio segments.

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If you enjoy Regionals 18.3, you might also like these similar CrossFit WODs:

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These WODs similar to Regionals 18.3 share comparable training demands, time domains, and movement patterns.