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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