Workout Description

Why This Workout Is Hard

While 135/95lb power snatches are manageable weights for average CrossFitters, the EMOM format creates significant challenge. Touch-and-go requirement prevents resetting between reps, demanding consistent technique under fatigue. With only 55-60 seconds rest per round, grip and shoulders accumulate fatigue quickly. The combination of moderate-heavy Olympic lifting with forced pacing and technical demands under fatigue pushes this into Hard territory for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Touch and go power snatch is purely explosive, requiring rapid force production from floor to overhead in one fluid movement.
• Flexibility (8/10): Power snatch demands exceptional mobility in ankles, hips, thoracic spine, and shoulders for proper overhead receiving position.
• Endurance (7/10): Ten minutes of continuous work with minimal rest between rounds creates significant cardiovascular demand and tests aerobic capacity under fatigue.
• Strength (7/10): 135/95 lb power snatch requires substantial strength across multiple muscle groups, though not maximal loads for most athletes.
• Stamina (6/10): Fifty total reps of a complex movement will challenge muscular endurance, particularly in the posterior chain and grip strength.
• Speed (5/10): EMOM format requires efficient cycling and quick transitions, but allows brief recovery between rounds for consistent pacing.

Movements

• Touch and Go Power Snatch

Benchmark Notes

This is a 10-minute EMOM with 5 touch-and-go power snatches at 135/95 lbs per minute. Maximum possible score is 50 reps (5 reps × 10 rounds). The key constraint is the touch-and-go requirement, which demands exceptional grip strength and technical proficiency under fatigue. Power snatch at 135/95 is a moderate-to-heavy load for most athletes. Round-by-round analysis: Minutes 1-3: Athletes should complete all 5 reps with 15-25 seconds rest. Minutes 4-6: Fatigue begins, grip becomes challenging, may need to break the 5 into 3+2 or similar. Minutes 7-8: Significant fatigue, many athletes will start missing rounds or reducing reps. Minutes 9-10: Only elite athletes maintain full rounds; most are doing singles or missing entirely. The touch-and-go requirement is the limiting factor - once grip fails, the workout becomes nearly impossible. Elite athletes (L10) might complete 49-50 reps, maintaining touch-and-go through minute 9. Advanced athletes (L5) likely complete 6-7 full rounds before breaking down, scoring around 42-45 reps. Novice athletes (L1) may only complete 3-4 rounds due to technical demands and grip strength, scoring 15-25 reps. This workout heavily favors athletes with strong grip, excellent snatch technique, and high power output sustainability.

Modality Profile

Touch And Go Power Snatch is a barbell weightlifting movement using external load, making it 100% Weightlifting modality