Workout Description

Why This Workout Is Extremely Hard

This workout combines heavy technical lifting (135/95 power snatch) with an unforgiving EMOM format that prevents recovery. Touch-and-go requirement eliminates reset time between reps. Most average CrossFitters will struggle with the weight, and the relentless every-minute pace compounds fatigue rapidly. The combination of heavy load, high skill demand, and forced pacing with zero recovery makes this accessible only to very experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatches are quintessential explosive movements requiring rapid force production from floor to overhead in one fluid motion.
• Flexibility (8/10): Power snatches require exceptional mobility in ankles, hips, thoracic spine, and shoulders for proper receiving position and overhead stability.
• Strength (7/10): 135/95 lb power snatches demand significant strength across the entire kinetic chain, particularly posterior chain and overhead positions.
• Stamina (6/10): Touch and go power snatches require sustained grip strength and posterior chain endurance over multiple rounds with minimal rest.
• Endurance (4/10): Ten minutes of work with one-minute rest intervals provides moderate cardiovascular demand, but recovery periods prevent pure aerobic stress.
• Speed (3/10): EMOM format allows recovery between rounds, reducing speed cycling demands compared to continuous formats like AMRAP or For Time.

Movements

• Power Snatch

Benchmark Notes

This is a 10-minute EMOM (Every Minute on the Minute) with 2 'Touch and Go' Power Snatches at 135/95 lbs. The score is the number of rounds missed, making this a failure-based scoring system where LOWER scores are better (fewer missed rounds = better performance). Movement Analysis: - Power Snatch at 135/95 lbs is a moderately heavy load for most athletes - 'Touch and Go' means no pause at the bottom, requiring continuous movement - Only 2 reps per minute allows significant rest (45-50 seconds typically) Performance Breakdown by Level: - L10 (Elite): Can maintain perfect form and speed for all 10 minutes, 0 missed rounds - L9: Might struggle in final 1-2 minutes, 1 missed round maximum - L8: Form breakdown around minute 7-8, up to 2 missed rounds - L7: Fatigue sets in around minute 6, 3 missed rounds - L6: Consistent through first half, struggles second half, 4 missed rounds - L5 (Average): Can handle about 5-6 minutes before consistent failures, 5 missed rounds - L4: Weight is challenging from start, 6 missed rounds - L3: Significant technical breakdown, 7 missed rounds - L2: Weight is near max effort, 8 missed rounds - L1: May only complete 1-2 successful rounds, 9 missed rounds The 135/95 lb loading is similar to Isabel (30 Snatches at 135/95) but with forced rest periods. However, the touch-and-go requirement and 10-minute duration creates a different fatigue pattern focused on power endurance rather than pure speed. Final targets: L10 = 0 missed, L5 = 5 missed, L1 = 9 missed rounds.

Modality Profile

Power Snatch is a weightlifting movement using a barbell with external load, making this 100% weightlifting modality