Workout Description

Why This Workout Is Hard

The 135/95lb squat snatch is a heavy, technical movement that becomes increasingly difficult under fatigue. Three consecutive 3-minute AMRAPs with only 1-minute rest creates significant cumulative fatigue, especially affecting the complex motor patterns required for snatching. The lateral box jumps add leg fatigue between snatch attempts. Most average CrossFitters will need to scale the weight significantly or struggle with technique breakdown as rounds progress.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Squat snatch is purely explosive, requiring rapid force development from floor to overhead, while lateral box jumps demand reactive power.
• Flexibility (8/10): Squat snatch demands exceptional mobility in ankles, hips, thoracic spine, and shoulders to achieve proper overhead squat position repeatedly.
• Endurance (7/10): Three 3-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Strength (7/10): Squat snatch at 135/95 pounds requires significant strength across the entire kinetic chain, demanding near-maximal effort for many athletes.
• Stamina (6/10): Moderate rep ranges over 9 total minutes of work will challenge muscular endurance, particularly in the legs and shoulders from repeated movements.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though heavy snatch weight may limit overall movement speed.

Movements

• Lateral Box Jump
• Squat Snatch

Benchmark Notes

This workout consists of 3 rounds of 3-minute AMRAPs with squat snatches and lateral box jumps, separated by 1-minute rest periods. Each AMRAP contains 3 squat snatches at 135/95 lbs and 5 lateral box jumps at 24/20 inches. Movement analysis per round: - 3 Squat Snatches (135/95): Elite athletes can perform these at ~3-4 seconds each when fresh, but the heavy load (135/95) will require singles with brief setup time. Expect 12-15 seconds total for elite, 18-25 seconds for intermediate, 30-40 seconds for novice. - 5 Lateral Box Jumps (24/20): These are faster than standard box jumps due to lateral movement efficiency. Elite: ~1.5 sec/rep = 7.5 seconds, Intermediate: ~2 sec/rep = 10 seconds, Novice: ~2.5 sec/rep = 12.5 seconds. - Transition time between movements: 2-5 seconds depending on level. Round 1 (fresh): Elite completes cycle in ~22 seconds, allowing 8 cycles = 8 rounds. Intermediate: ~35 seconds per cycle = 5 cycles. Novice: ~55 seconds per cycle = 3 cycles. Round 2 (after 1-min rest): Fatigue factor 1.1-1.2x. Elite: 7 cycles, Intermediate: 4.5 cycles, Novice: 2.5 cycles. Round 3 (after 2nd rest): Fatigue factor 1.2-1.3x. Elite: 6 cycles, Intermediate: 4 cycles, Novice: 2 cycles. Total rounds across all 3 AMRAPs: - Elite (L9-L10): 21-22 rounds - Advanced (L7-L8): 16-18 rounds - Intermediate (L5-L6): 12-14 rounds - Novice (L2-L3): 7-9 rounds - Beginner (L1): 4-6 rounds No direct anchor match exists, but this resembles a high-skill, moderate-volume AMRAP with heavy loading. The squat snatch at 135/95 is similar to Isabel's loading but in AMRAP format rather than for time. Final targets: L10: 22+ rounds, L5: 12 rounds, L1: 4.5 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.