Workout Description

Why This Workout Is Hard

The 135/95lb squat snatch is a heavy, technical movement requiring full-body coordination under fatigue. Three consecutive 3-minute AMRAPs with only 1-minute rest creates significant accumulation across rounds. The lateral box jumps add leg fatigue that directly impacts squat snatch performance. Most average CrossFitters will struggle with the weight and skill demands, especially as fatigue builds, requiring scaling of load or movement complexity.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Both squat snatches and lateral box jumps are explosive movements requiring rapid force production, making power the dominant physical demand of this workout.
• Flexibility (8/10): Squat snatches demand exceptional overhead mobility, ankle flexibility, and hip mobility in the receiving position, making this a high flexibility requirement workout.
• Endurance (7/10): Three 3-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Speed (7/10): AMRAP format demands quick transitions between movements and rapid cycling to maximize rounds, with minimal rest between the explosive movements.
• Stamina (6/10): Moderate rep ranges over 9 total minutes of work will challenge muscular endurance, particularly in the legs and shoulders from repeated snatches and jumps.
• Strength (6/10): 135/95lb squat snatches require substantial strength for the full-body lift, though not maximal loads, creating moderate strength demands throughout the workout.

Movements

• Lateral Box Jump
• Squat Snatch

Benchmark Notes

This workout consists of 3 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each AMRAP contains 3 squat snatches at 135/95 lbs and 5 lateral box jumps at 24/20 inches. I'll analyze this movement by movement and compare to relevant anchors. Movement Analysis: - Squat Snatch (135/95): This is a technical, high-skill movement at moderate-heavy load. Fresh state: elite ~3 sec/rep, intermediate ~4-5 sec/rep, novice ~6-8 sec/rep - Lateral Box Jumps (24/20): Less fatiguing than standard box jumps, approximately 2-3 sec/rep for most athletes Round-by-Round Breakdown: Round 1 (Fresh): Elite athletes can likely complete 5-6 cycles (15-18 squat snatches, 25-30 box jumps) in 3 minutes. The squat snatch is the limiting factor. Round 2 (Moderate fatigue): Expect 10-15% slower performance due to accumulated fatigue, especially in the shoulders and legs. 4-5 cycles likely. Round 3 (High fatigue): Significant degradation, 20-25% slower. 3-4 cycles for elite athletes. Anchor Comparison: This workout is most similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95), which has L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec. However, Amanda is scored for time, while this is AMRAP rounds. For AMRAP comparison, I reference Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) with L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is much shorter (9 minutes total work) with heavier, more technical movements. Adjusting for the technical squat snatch and shorter time domain: - Elite (L10): 15-17 total rounds across all 3 AMRAPs - Intermediate (L5): 9-11 total rounds - Novice (L1): 3-4 total rounds Final Targets: - L10: 15.5+ rounds - L5: 9.5 rounds - L1: 3.5 rounds

Modality Profile

Squat Snatch is a weightlifting movement with external load (barbell), while Lateral Box Jump is a bodyweight gymnastics movement. Two modalities present results in 50/50 split.