Workout Description

Why This Workout Is Hard

A couplet combining heavy snatches (175/125 lb) and burpees, structured with an initial set followed by multiple rounds. Tests strength, power, and conditioning.

Benchmark Times for Regionals 18.3

• Elite: <12:01
• Advanced: 12:01-11:01
• Intermediate: 11:01-10:01
• Beginner: >10:01

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Snatches at 175/125 lbs are very heavy for this volume and context. This WOD is a significant test of snatch strength and the ability to maintain it under fatigue.
• Power (9/10): The snatch is a primary Olympic lift demanding peak power. Burpees are also explosive. Maintaining high power output for heavy snatches after burpees is critical.
• Stamina (8/10): Totaling 38 heavy snatches and 40 burpees. This will severely tax full-body lifting stamina (legs, back, shoulders, grip) for snatches and full-body stamina for burpees.
• Endurance (7/10): For time (11-min cap): 10 Snatches (175/125lb), 12 Burpees, then 4 RFT (7 Snatches 175lb, 7 Burpees). This is a demanding couplet testing strength and power with heavy snatches, combined with conditioning from burpees, under a tight time pressure.
• Flexibility (7/10): Requires excellent full-body mobility for heavy snatches (overhead squat position, shoulder stability, hip/ankle mobility). Basic burpee mobility.
• Speed (6/10): Efficient cycling of heavy snatches (likely quick singles) and fast burpees with minimal transition time are crucial for a good score within the cap.

Modality Profile

A couplet of a weightlifting movement (dumbbell hang squat cleans) and a monostructural movement (burpees over the box). A test of strength endurance and metabolic conditioning.

Similar Workouts to Regionals 18.3

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

• Amer (91% similar) - 4 Rounds for Time 3 Deadlifts (1.5 x Bodyweight) 6 Burpees 9 Box Jumps (24/20 in)...
• Angus (88% similar) - 3 Rounds for Time 10 Thrusters (135/95 lb) 12 Pull-Ups 25 Burpees...
• Fore! (88% similar) - Max Reps in Three 4-minute Intervals in 12 minutes 4 minutes of Clean-and-Jerks (135/95 lb) 4 minute...
• Open 12.2 (88% similar) - AMRAP in 10 minutes 30 Snatches (75/45 lb) 30 Snatches (135/75 lb) 30 Snatches (165/100 lb) Max Snat...
• Santora (88% similar) - 3 Rounds For Max Reps in 17 minutes 1 minute Squat Cleans (155/105 lb) 1 minute Shuttle Sprints (20 ...
• AGOQ 18.2 (88% similar) - 4 Rounds for Time 25 Chest-to-Bar Pull-Ups 5 Cleans (245/170 lb) Time Cap: 15 minutes...
• AGOQ 19.1 (88% similar) - 3 Rounds for Time 15 Deadlifts (225/155 lb) 35 Overhead Squats (75/55 lb) 90 Double-Unders Time Cap...
• Bottle Rocket (88% similar) - For Time 25 Burpees 25 Power Cleans (135/95 lb) 25 Burpees 7 Wall Ball Shots (20/14 lb) at the top o...

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