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
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Comments on 250510
93 Comments
500m
60
65
60
60
65
2:36, 2:42, 2:40, 2:47, 2:57
Used 135 lbs. every set
Scaled to 115# PS and 3/4 mile on bike. Made it through rd 4 in 21:00 so skipped last round. Should have used 95# PS. Left ankle pain not helping.
M/58/5’9”/210
Power Cleans in lieu of Snatch
2:11/185 - 2:09/195 - 2:10/205 - 2:20/215 - 2:30/225
1. 2:23
2. 2:20
3. 2:17
4. 2:16
5. 2:12
Every 5 minutes for 5 rounds:
5 power snatches
400 meter row
30kg, 1:35 row
35kg, 1:38 row
35kg, 1:38 row
36kg, 1:40 row
36kg, 1:40 row
CrossFit AFK
3:04-3:04-3:05-3:03-2:55
Squat Snatches at 135lb
Rower my normal 20s/m on first 2 rounds. Then 30s/m on round 4 and 25s/m on round 5 for practice.
M/55
@95, 95, 95, 100, 105.
M/39/6’/175#
Row/load/round time (approximate)
1:51/95/2:30
1:49/115/2:30
1:49/135/3:30
1:52/145/4:10
1:53/150/4:50
Emphasis was to keep row around 1:50 pace and increase load each round; didn’t pay much attention to round time. All snatches for singles.
Deo gratias
135 PS - stay in heels, wrists in
1:54
1:53
1:55
1:55
1:44
Used the 500m rows as active recovery
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!
115/ 2:30
120/ 2:32
125/ 2:41
125/ 2:40
125/ 2:30
95lb 2:24
105lb 2:29.3
115lb 2:30.1
125lb 2:36.7
135lb 2:52
M/52/225#/5'11
95# 2:09
95# 2:11
105# 2:10
105# 2:09
115# 2:16
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
250 row
55 seconds left on each round
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Beautiful wod
500m row
40kg snatch
01:49 min left after last round
35,45,55,65,75#
Sloppy on 75#. Wasn’t a good idea.
Snatch - 65, 70, 75, 75, 75 #
every round was 2:35ish
Rx
2:26 @95
2:21 @115
2:26 @125
2:24 @125
2:50 @135 (missed once rep #4)
30kg barbell (66lbs)
rx
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!
Rx; Snatch was 105
PS: 95-105-115-125-135
Rows: 2:30 - 2:25 - 2:30 - 2:35 - 2:49
Great job, bro!
Awesome! Nice progression on the PS!
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…
All of those take their toll. Great work, nonetheless!
Solid work there!
400 m run each
3.5-4 min each rnd
every 5' for 5 round:
- 5 Power snatch (52kg)
- 400 m run
each round beetwen 3'00'' and 3'10''
3:20/3:36/4:00/2:35/2:22
165lbs touch n go
2:18
2:16
2:12
2:08
2:03
https://youtu.be/22GT91MChyk?si=Jb2Qh3E4o2o9xUuf
That’s beastly!
Nice job!
75lbs bar (technique on both exercises)
2:27-2:28-2:36-2:40*-2:27
*did a soft pull row
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
Awesome job!
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
Great job as usual, especially with the extra at the end!
Unstoppable!
M50/78/179cm
Barbell 40kg
3:40
3:29
3:49
3:55
3:39
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).
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!
Still strong work brother!
Live to fight another day!
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.
Great job!
135lb
2:30 each round; 12:30 total work time.
3:00
3:27
3:45
3:54
4:12
135 lb BB ~60kg
1-3:30
2-3:40
3-4:05
4-4:16
5-4:45
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
Nice job, Jim!
Awesome, work, especially T&G! Nicely done!
Good job, Jim. Glad to see you getting back at it!
1= 2:50 25kg
2= 2:50 30kg
3= 2:50 35kg
4= 2:40 45kg
5= 2:50 45kg
1=2:23
2=2:35
3=2:24
4=2:31
5=2:21
2:57-2:44-2:52-2:37-2:52
Good job!
Nice work!
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)
Beauty! Fantastic acceleration to finish string!
Hendlebar stache strikes on the snatches!
Outstanding!
scaled‐ 1 arm dumbell Snatches @ 35lbs. 5R/5L
500 meter row.
average 2:45 all rounds
Nice work!
3:05
2:45
2:55
2:56
2:55
Rx
155#, touch n go
2:33
2:33
2:27
2:25
2:22
Heavy, and faster each round—nice work!
Great job, love the negative splits
Fantastic!
Beginner option:
Every 5:00 for 5 rounds:
5 power snatches
250-meter row 65- lbs
Went 65# for technique. Sub 400m run.
2:55
2:43
2:31
2:31
2:32
Nice consistency.
1:54 - 88#
1:57 - 99#
2:11 - 115#
2:57 - 125#
Nice progression with the PS.
3:16 2.38 2.31 2.28 2.27
45 65 65 65 65
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
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)
Excellent job!
45lb bar for practice. Focus on keeping the bar close through the pulls.
rows around 1:58-2:05 (500m)
Great work & great idea to focus on form first! With you there!
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)
Very nice job, good consistency!
70 Kg
2:51
2:42
2:47
4:00
3:47
Nice!