Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy weights (135/95) with high-skill movements (power snatch, bar muscle-ups) in a time-pressured format. The 2-minute AMRAPs create intensity while the 1-minute rest prevents full recovery. Power snatches require technical precision under fatigue, and bar muscle-ups are a limiting factor for many athletes. The combination of skill demands, moderate loading, and accumulated fatigue across multiple rounds makes this challenging for the average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatches are purely explosive, box jumps require leg power, and muscle-ups demand explosive pulling power throughout.
• Stamina (8/10): High-skill movements like power snatches and muscle-ups under fatigue heavily tax muscular endurance and coordination stamina.
• Endurance (7/10): Two separate 2-minute AMRAPs with rest create significant cardiovascular demand, though the rest periods prevent pure aerobic conditioning.
• Flexibility (7/10): Power snatches require excellent overhead mobility, while muscle-ups demand shoulder flexibility and thoracic extension for proper positioning.
• Strength (6/10): 135/95lb loads on power snatches and deadlifts require moderate strength, while muscle-ups demand significant relative strength.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling, though technical movements limit maximum speed potential.

Movements

• Power Snatch
• Deadlift
• Bar Muscle-Up
• Box Jump

Benchmark Notes

This workout consists of 3 rounds alternating between two 2-minute AMRAPs with 1-minute rest periods. Total work time is 6 minutes across 3 AMRAPs. AMRAP 1 Analysis (3 Power Snatch 135/95 + 6 Box Jumps 24/20): - Power Snatch at 135/95: Elite ~2.5 sec/rep, Intermediate ~3.5 sec/rep, Novice ~5 sec/rep - Box Jump 24/20: Elite ~1.5 sec/rep, Intermediate ~2 sec/rep, Novice ~2.5 sec/rep - Round time: Elite ~12 sec, Intermediate ~16.5 sec, Novice ~22.5 sec - 2-minute capacity: Elite ~10 rounds (90 reps), Intermediate ~7 rounds (63 reps), Novice ~5 rounds (45 reps) AMRAP 2 Analysis (3 Bar Muscle Ups + 6 Deadlifts 135/95): - Bar Muscle Up: Elite ~3 sec/rep, Intermediate ~5 sec/rep, Novice ~8 sec/rep (with failed attempts) - Deadlift 135/95: Elite ~2 sec/rep, Intermediate ~2.5 sec/rep, Novice ~3 sec/rep - Round time: Elite ~21 sec, Intermediate ~30 sec, Novice ~42 sec - 2-minute capacity: Elite ~5-6 rounds (45-54 reps), Intermediate ~4 rounds (36 reps), Novice ~2-3 rounds (18-27 reps) Fatigue Considerations: - Round 1: Fresh performance (1.0x multiplier) - Round 2: Moderate fatigue (1.1x multiplier) - Round 3: Significant fatigue (1.2-1.3x multiplier) - 1-minute rest allows partial recovery but not full Total Rep Projections: - Elite (L10): Round 1: 90+54=144, Round 2: 82+49=131, Round 3: 75+42=117 = ~390 total - Advanced (L8): Round 1: 81+45=126, Round 2: 74+41=115, Round 3: 68+36=104 = ~345 total - Intermediate (L5): Round 1: 63+36=99, Round 2: 57+33=90, Round 3: 52+30=82 = ~271 total - Novice (L2): Round 1: 45+18=63, Round 2: 41+16=57, Round 3: 38+15=53 = ~173 total This workout combines high-skill gymnastics (bar muscle ups) with moderate barbell cycling, creating a unique challenge. The muscle ups will be the primary limiting factor for most athletes. No direct anchor matches this format, but the rep ranges align with other high-intensity AMRAP workouts. Final targets: L10: ~360 reps, L5: ~240 reps, L1: ~120 reps

Modality Profile

4 movements total: Power Snatch (W), Box Jump (G), Bar Muscle-Up (G), Deadlift (W). 2 Gymnastics movements (50%) rounded to 25%, 2 Weightlifting movements (50%) rounded to 75%, 0 Monostructural movements.