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Saturday

250510

Workout of the Day

Every 5 minutes for 5 rounds:
5 power snatches
400/500-meter row

Rest with the remaining time in the interval.

Post loads and total round times.

Stimulus and Strategy:
Today’s workout is a bit of a choose your own adventure. The snatch loading is totally up to you. That being said, the workout is designed to have some rest between each interval, so choose a weight that allows you to rest. You can go heavy and practice singles or cycling a heavier barbell, or you can go light and focus on technique or cycling a lighter weight. When you get to the rower, push the pace. If you are feeling “beat up” from yesterday’s workout, today can be more of a recovery/technique day.

Scaling:
Reduce the loading of the barbell. Reduce the distance of the row.

To reduce the complexity of the snatch, consider a hang power snatch.

In case of injury or limitation, consider a 900/1,250-meter Echo bike or a 400-meter run. For the snatch, consider a dumbbell snatch or power clean if there is an overhead limitation.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 5:00 for 5 rounds:
5 power snatches
200/250-meter row

Rest with the remaining time in the interval.

Coaching cues:
During the first and second pulls of the snatch, focus on keeping the barbell close to your body as you pull your knees back and lift your shoulders at the same time. When you reach the mid-thigh position, your shoulders should be over the barbell with your arms long.

Resources:
The Power Snatch
Rowing

Find a gym near you:
View the CrossFit map

Comments on 250510

83 Comments

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Nate Loehr
May 17th, 2025 at 1:29 am
Commented on: 250510

M/47/5’11”/215

135 PS - stay in heels, wrists in

1:54

1:53

1:55

1:55

1:44

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Fabien Grosset-Janin
May 16th, 2025 at 7:28 am
Commented on: 250510

60-62,5-65-67,5-70kg

Used the 500m rows as active recovery

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James Gentile
May 15th, 2025 at 4:29 pm
Commented on: 250510

Made up on 5/15 rest day.


Rxd at the Y. Gap between between stations. Weight used and total round times below including transitions.


95lbs - 2:29

115lbs - 2:31

125lbs - 2:31

130lbs - 2:35

135lbs - 3:07


1:50 / 500 pace average for all rows. All snatches unbroken except the last round when I went 3/2. Touch and go turned into just unbroken as the weights got heavier. Tried to push the row. Sweaty one!

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Nic Leiting
May 14th, 2025 at 5:41 pm
Commented on: 250510

115/ 2:30

120/ 2:32

125/ 2:41

125/ 2:40

125/ 2:30

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Kolbey Wegner
May 14th, 2025 at 5:41 am
Commented on: 250510

95lb 2:24

105lb 2:29.3

115lb 2:30.1

125lb 2:36.7

135lb 2:52

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Keith Martin
May 13th, 2025 at 11:54 pm
Commented on: 250510

M/52/225#/5'11

95# 2:09

95# 2:11

105# 2:10

105# 2:09

115# 2:16

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Chris Meldrum
May 13th, 2025 at 7:39 pm
Commented on: 250510

As rx'd - loads and times below:

105 / 2:25

115 / 2:32

125 / 2:36

135 / 3:00

125 / 2:29

 All singles for power snatches.  Form deteriorated at 135.  No misses, but was sloppy.  Back down to 125 to finish, felt good.  Rows around 1:50-1:55 pace, until last, where I pulled so hard I almost met Jesus.


52m/5'10"/185

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Robert Parker
May 12th, 2025 at 9:38 pm
Commented on: 250510

43kg snatch

250 row

55 seconds left on each round

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kumar Leo
May 12th, 2025 at 7:59 pm
Commented on: 250510

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kumar Leo
May 12th, 2025 at 7:59 pm
Commented on: 250510

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Ran Sabag
May 12th, 2025 at 6:22 pm
Commented on: 250510

Beautiful wod

500m row

40kg snatch

01:49 min left after last round

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Lori Rymer
May 12th, 2025 at 4:56 pm
Commented on: 250510

F-67

35,45,55,65,75#

Sloppy on 75#. Wasn’t a good idea.

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Christy Carr
May 12th, 2025 at 12:39 pm
Commented on: 250510

Snatch - 65, 70, 75, 75, 75 #

every round was 2:35ish

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Mathieu Lacoste
May 12th, 2025 at 10:29 am
Commented on: 250510

Rx


2:26 @95

2:21 @115

2:26 @125

2:24 @125

2:50 @135 (missed once rep #4)

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Guilherme Menger
May 12th, 2025 at 9:57 am
Commented on: 250510

RX 60kg

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Stephan Bucher
May 11th, 2025 at 9:08 pm
Commented on: 250510

30kg barbell (66lbs)

rx

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Quinn McCutchen
May 11th, 2025 at 3:17 pm
Commented on: 250510

55 yo M/ 5'9"/ 148 lbs


100 lb power snatches

total row time 10:15

2:06 - 2:06 - 2:04 - 2:06 - 1:53!

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Seth Cormier
May 10th, 2025 at 10:34 pm
Commented on: 250510

Rx; Snatch was 105

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Coastie Nick
May 10th, 2025 at 8:55 pm
Commented on: 250510

PS: 95-105-115-125-135

Rows: 2:30 - 2:25 - 2:30 - 2:35 - 2:49

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Lincoln Kerger
May 11th, 2025 at 12:04 am

Great job, bro!

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Favo K
May 11th, 2025 at 2:02 am

Awesome! Nice progression on the PS!

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Az Native
May 10th, 2025 at 8:28 pm
Commented on: 250510

2:31,2:34,2:32,2:33,2:32. 400m runs, used 100lbs for PS. Probably should have gone a little higher. Appomattox. Felt like lead today, don’t know if it’s poor diet several days, Cindy yesterday, or just being 56 working out in the afternoon…

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Coastie Nick
May 10th, 2025 at 8:44 pm

All of those take their toll. Great work, nonetheless!

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Lincoln Kerger
May 11th, 2025 at 12:04 am

Solid work there!

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Russ Christian
May 10th, 2025 at 8:24 pm
Commented on: 250510

45/65/75/95/95

400 m run each

3.5-4 min each rnd

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Marco Rossi
May 10th, 2025 at 8:21 pm
Commented on: 250510

M-44/178/72kg:

every 5' for 5 round:

- 5 Power snatch (52kg)

- 400 m run

each round beetwen 3'00'' and 3'10''

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Jessica Pugh
May 10th, 2025 at 7:58 pm
Commented on: 250510

With #55 lbs to keep good form and running slow on treadmill for rows :

3:20/3:36/4:00/2:35/2:22

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Chance Billups
May 10th, 2025 at 7:57 pm
Commented on: 250510

165lbs touch n go

2:18

2:16

2:12

2:08

2:03

https://youtu.be/22GT91MChyk?si=Jb2Qh3E4o2o9xUuf

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Lincoln Kerger
May 11th, 2025 at 12:05 am

That’s beastly!

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Favo K
May 11th, 2025 at 2:03 am

Nice job!

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Michael Arko
May 10th, 2025 at 7:37 pm
Commented on: 250510

75lbs bar (technique on both exercises)

2:27-2:28-2:36-2:40*-2:27

*did a soft pull row

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Derek Eason
May 10th, 2025 at 7:03 pm
Commented on: 250510

2:34/165lbs.

2:30/165lbs.

2:23/165lbs.

2:40/170lbs.

2:48/175lbs.



*Row Avg./500m

1:44.5

1:44.3

1:44.1

1:44.0

1:43.6



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Lincoln Kerger
May 10th, 2025 at 7:05 pm

Awesome job!

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Favo K
May 10th, 2025 at 6:57 pm
Commented on: 250510

Long motorcycle ride along the coast, so getting to this late. Not complaining about that sweet deal though!


PSs still a work in progress w/shoulder limitations so, 35#,45#/45#/50#/45#

Rows (400m): 1:52, 1:47, 1:44, 1:43, 1:46


Did a finisher of 3 sets of 6 alt. DB snatches w/35#s & 2 sets of 6 Devil's Press w/20#s

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Lincoln Kerger
May 10th, 2025 at 7:05 pm

Great job as usual, especially with the extra at the end!

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Coastie Nick
May 10th, 2025 at 8:49 pm

Unstoppable!

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Athanasios Bakogeorgos
May 10th, 2025 at 6:34 pm
Commented on: 250510

M50/78/179cm


Barbell 40kg


3:40


3:29


3:49


3:55


3:39

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Lincoln Kerger
May 10th, 2025 at 6:17 pm
Commented on: 250510

Plan was to make up Cindy from 250509 then do some rounds from today, but things got a little short changed.


Finished round 13 of Cindy at 10:11, did one more, then stopped. It felt like the left Lat/Posterior Delt right at the shoulder was either cramping or starting to strain during pull-ups. Did some stretching and then 2 rounds from today at a light 75# to assess the shoulder some more then called it. Splits for the 2 rounds were 2:26 and 2:25 without pushing it on the rower - no issue with the PSs but the pull at the end of the row strokes caused some minor discomfort.


Felt fine going in to it but maybe scrubbing the pool down about an hour prior had something to do with it. Oh well, rest, stretch, ice, repeat - after I finish yard work of course (not doing that on Mother's Day).

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Favo K
May 10th, 2025 at 6:59 pm

Best to err on the side of caution; and still put in solid work. Sounds like more to come with lawn care & Mother's Day duties too! Great job today!

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Az Native
May 10th, 2025 at 8:30 pm

Still strong work brother!

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Coastie Nick
May 10th, 2025 at 8:51 pm

Live to fight another day!

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Sam K
May 10th, 2025 at 6:10 pm
Commented on: 250510


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Sam K
May 10th, 2025 at 6:10 pm

Rx

3:00 started with 185lbs but the legs weren't here for it, dropped to 175lbs

2:33, 2:28 & 2:23 @175lbs, only taking 0:22 for snatches

3:27 for the last round at 185lbs as it took 4 attempts to get that last rep. Legs did not want to bend, practically all muscle snatches.

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Lincoln Kerger
May 10th, 2025 at 6:17 pm

Great job!

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Yevgeniy Meshcherekov
May 10th, 2025 at 5:13 pm
Commented on: 250510

M48

135lb

2:30 each round; 12:30 total work time.

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Sebastiano Greco
May 10th, 2025 at 5:01 pm
Commented on: 250510

Rx 40kg

3:00

3:27

3:45

3:54

4:12

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Nick Holman
May 10th, 2025 at 4:43 pm
Commented on: 250510

M/28/165 lb 70 kg

135 lb BB ~60kg

1-3:30

2-3:40

3-4:05

4-4:16

5-4:45

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Jim Rix
May 10th, 2025 at 4:43 pm
Commented on: 250510

R1 75#, remainder 80# PS, all unbroken touch and go’s

500m rows

2:47-3:00-2:55-3:00-2:55


62/5’8”/157

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Lincoln Kerger
May 10th, 2025 at 6:18 pm

Nice job, Jim!

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Favo K
May 10th, 2025 at 7:01 pm

Awesome, work, especially T&G! Nicely done!

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Coastie Nick
May 10th, 2025 at 8:52 pm

Good job, Jim. Glad to see you getting back at it!

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Radovan Juhas
May 10th, 2025 at 4:25 pm
Commented on: 250510

Juhás

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Mouhamed Moussa
May 10th, 2025 at 4:00 pm
Commented on: 250510

M/38 70Kg


1= 2:50 25kg

2= 2:50 30kg

3= 2:50 35kg

4= 2:40 45kg

5= 2:50 45kg

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Oriol Rius jimenez
May 10th, 2025 at 3:46 pm
Commented on: 250510

M/40#40kg=88,185lb

1=2:23

2=2:35

3=2:24

4=2:31

5=2:21

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Jonathan Elmore
May 10th, 2025 at 3:33 pm
Commented on: 250510

Rounds 1-3 #115 4-5 #125


2:57-2:44-2:52-2:37-2:52

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Lincoln Kerger
May 10th, 2025 at 6:18 pm

Good job!

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Favo K
May 10th, 2025 at 7:02 pm

Nice work!

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Spencer Hendel
May 10th, 2025 at 3:22 pm
Commented on: 250510

M/36/210#/6’2”


Used 185# for all 5 sets


2:37

2:34

2:52 (missed 1 snatch)

2:44

2:24 (went hard on the rower)

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Jim Rix
May 10th, 2025 at 4:47 pm

Beauty! Fantastic acceleration to finish string!

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Chance Billups
May 10th, 2025 at 5:09 pm

Hendlebar stache strikes on the snatches!

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Lincoln Kerger
May 10th, 2025 at 6:18 pm

Outstanding!

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Ted Bibbes
May 10th, 2025 at 3:05 pm
Commented on: 250510

M/61/175

scaled‐ 1 arm dumbell Snatches @ 35lbs. 5R/5L

500 meter row.


average 2:45 all rounds

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Favo K
May 10th, 2025 at 7:03 pm

Nice work!

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Jeremy Vice
May 10th, 2025 at 2:52 pm
Commented on: 250510

95#

3:05

2:45

2:55

2:56

2:55

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Chris Jordan
May 10th, 2025 at 2:31 pm
Commented on: 250510

Rx

155#, touch n go


2:33

2:33

2:27

2:25

2:22

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Jim Rix
May 10th, 2025 at 4:45 pm

Heavy, and faster each round—nice work!

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Chance Billups
May 10th, 2025 at 5:10 pm

Great job, love the negative splits

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Lincoln Kerger
May 10th, 2025 at 6:18 pm

Fantastic!

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Charles Meyers
May 10th, 2025 at 2:14 pm
Commented on: 250510

Beginner option:

Every 5:00 for 5 rounds:

5 power snatches

250-meter row 65- lbs

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Daniel Kliewer
May 10th, 2025 at 12:54 pm
Commented on: 250510

Went 65# for technique. Sub 400m run.

2:55

2:43

2:31

2:31

2:32

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Jim Rix
May 10th, 2025 at 4:44 pm

Nice consistency.

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Rafaela Almeida
May 10th, 2025 at 12:45 pm
Commented on: 250510

1:56 - 77#

1:54 - 88#

1:57 - 99#

2:11 - 115#

2:57 - 125#

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Jim Rix
May 10th, 2025 at 4:44 pm

Nice progression with the PS.

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Shannon Duskie
May 10th, 2025 at 12:20 pm
Commented on: 250510

3:16 2.38 2.31 2.28 2.27

45 65 65 65 65

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Marty Pochop
May 10th, 2025 at 11:54 am
Commented on: 250510

Every (5) minutes for 25 total minutes:

-5 power snatches (85 lbs for all 5 rds)

-60 pulls on rower


finished each rd in between 3:20 & 3:30

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Michael Mc Cormack
May 10th, 2025 at 11:11 am
Commented on: 250510

did 10 db snatches @ 22.5kg each round and 500m row


rounds times

2 33 (2:00 pace on rower)

2 25 (1:55)

2 20 (1:50)

2 15 (1:45)

2 10 (1:40)

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Favo K
May 10th, 2025 at 7:04 pm

Excellent job!

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Tom Cuff
May 10th, 2025 at 10:44 am
Commented on: 250510

45lb bar for practice. Focus on keeping the bar close through the pulls.


rows around 1:58-2:05 (500m)

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Favo K
May 10th, 2025 at 7:05 pm

Great work & great idea to focus on form first! With you there!

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Patrick A
May 10th, 2025 at 10:35 am
Commented on: 250510

42.5-45-50-50-50 kg

95-100-110-110-110 lbs

2:02-1:55-1:55-1:56-1:54 (row times)

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Favo K
May 10th, 2025 at 7:05 pm

Very nice job, good consistency!

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Luis Oliveira
May 10th, 2025 at 10:23 am
Commented on: 250510

70 Kg


2:51

2:42

2:47

4:00

3:47

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Favo K
May 10th, 2025 at 7:06 pm

Nice!

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