Workout Description

Movements

• Dumbbell Snatch
• Push-Up
• Goblet Squat

Benchmark Notes

This 12-minute AMRAP contains 3 movements with moderate to high skill/strength demands. Per round time estimate: Plyo push-ups to plates (5 reps): 2-3 sec/rep = 15 sec fresh. DB power snatches alternating (10 total): 2.5-3 sec/rep = 27 sec fresh. Goblet squats (15 reps): 1.5-2 sec/rep = 25 sec fresh. Base round time: ~67 sec fresh. Adding transitions (3-5 sec between movements): ~75 sec per round fresh. Fatigue progression: Round 1-2: 75 sec each (2.0 rounds at 4:00). Round 3-4: 85 sec each (4.0 rounds at 8:50). Round 5: 95 sec (5.0 rounds at 11:25). Round 6: Partial in remaining time. The plyo push-ups become significantly harder with shoulder fatigue, DB snatches require grip strength and power maintenance, goblet squats maintain relative consistency. Elite athletes (L10) can sustain 7+ rounds with minimal degradation. Average CrossFitters (L5) complete 5 full rounds with noticeable slowdown. Beginners (L1-L2) may need to scale movements and achieve 2.5-3 rounds.