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): Power snatch is fundamentally an explosive movement requiring rapid force production from floor to overhead in one fluid motion.
• Stamina (8/10): Touch and go power snatches for 50 total reps will heavily tax posterior chain and grip stamina, especially maintaining technique under fatigue.
• Endurance (7/10): Ten minutes of continuous work with minimal rest between rounds creates significant cardiovascular demand and tests aerobic capacity under fatigue.
• Flexibility (7/10): Power snatch demands excellent shoulder, thoracic, and hip mobility for proper overhead positioning and full extension through the lift.
• Strength (6/10): 135/95 lb power snatch requires moderate to high strength levels, particularly in the posterior chain, shoulders, and core stabilization.
• Speed (6/10): Touch and go format demands quick cycling between reps while maintaining technique, with only brief transitions between EMOM rounds.

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). I'll analyze this by examining the technical demands and fatigue patterns. Movement Analysis: Touch-and-go power snatches at 135/95 lbs require significant technical skill, speed, and power endurance. The touch-and-go requirement means no rest between reps within each minute, creating metabolic stress. At this load (roughly 70-80% of most athletes' power snatch max), maintaining speed and technique becomes increasingly difficult. Fatigue Pattern: Minutes 1-3: Athletes can likely complete all 5 reps with 15-25 seconds rest. Minutes 4-6: Technique begins to break down, rest periods shrink to 5-15 seconds. Minutes 7-8: Many athletes will start missing reps or failing to complete the minute. Minutes 9-10: Only elite athletes maintain full completion. Failure Points: Recreational athletes (L1-L3) will likely fail around minutes 4-6, completing 20-30 total reps. Intermediate athletes (L4-L6) should reach minutes 7-8, achieving 35-42 reps. Advanced athletes (L7-L9) will push into minutes 9-10, reaching 44-48 reps. Elite athletes (L10) may complete all 50 reps or come very close. This workout is similar to high-skill barbell EMOMs but more demanding than typical strength EMOMs due to the technical complexity and metabolic demands of the snatch movement. The touch-and-go requirement significantly increases difficulty compared to singles. Final targets: L10: 49-50 reps, L5: 40 reps, L1: 20 reps

Modality Profile

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