For time:
25 power snatches
25-calorie Echo bike
25 power snatches
25-calorie Echo bike
25 power snatches
♀ 55-lb barbell
♂ 75-lb barbell
Post time to comments.
Stimulus and Strategy:
Today’s workout is a play on the classic Hero workout Randy. Attack this effort just as you would any Hero workout. You should sprint right from the start — complete as many touch-and-go snatches as you can, and race through the calories on the bike. Don’t try to game the workout or pace it. Push the pedal to the floor and hang on. The loading of the barbell is light, so make sure you choose a weight with which you can perform 1 or 2 sets of 15 unbroken reps.
Scaling:
Reduce the load of the barbell. Reduce the reps of the snatches and the calories on the bike.
To reduce the complexity of the power snatches, consider hang power snatches or muscle snatches.
In case of injury or limitation, for the power snatches, perform dumbbell snatches or consider power cleans if there is an overhead limitation. For the bike, substitute any machine you have available. If you have no machines, perform 12 50-foot shuttle runs (25 feet out and 25 feet back).
Intermediate option:
For time:
25 power snatches
20-calorie Echo bike
25 power snatches
20-calorie Echo bike
25 power snatches
♀ 45-lb barbell
♂ 65-lb barbell
Beginner option:
For time:
15 power snatches
15-calorie Echo bike
15 power snatches
15-calorie Echo bike
15 power snatches
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
On the return of the barbell on the power snatches, remember to pull your chest up and lower your hips as you lower the barbell to the ground. As you fatigue, avoid bending at the hips and rounding your back.
Resources:
The Power Snatch
Rogue Echo Bike
Find a gym near you:
View the CrossFit map
Comments on 250906
184 Comments
16:56 Rx
13:01
9:33 RX
M/42/5’9”/197#
7:00
35 kg
11:28
Used a rower.
10:20 Rx
39/5’8”/176 lbs)
M/6'1"/31/195lb
Garage Gym
6:45 Rx but...
I went from memory and accidentally did 20/20/20/20/20 🙈
M/5'8"/29/175lb
CrossFit AFK
9:00 - Rx
Intermediate scaled/ modified version:
For time:
25 kettlebell swings
200m run
25 kettlebell swings
200m run
25 kettlebell swings
24kg kettlebell
7:33
Had 5min to warm up and then hit it.
Rd1: 18-7
Bike 1: 65-67 rpm
Rd2: 14-6-5
Bike2: 63-65 rpm
Rd3: 12-6-7
Breaks got a touch longer as the workout progressed.
25 reps-65# barbell
25-Cal
12:01
19:33 - Scaled to intermediate w/ 65# and 20 cal
M/59/5’9”/210
20 cal echo
33 cal row
M/52/89
65#
11:53
Scaled to 65#
15-10, 15-10, 10-8-7
had to stop and tape 3 blisters before last set
RX 13:05
@assault bike
CrossFit AFK
9:00 - Rx
Need to bike faster and quicker breaks on the bar.
Unbroken R1
15-10 R2
10-15 R3
~62 RPM
77 lbs
25 cal air bike
Intermediate
65# snatch; 25cal row
12:49
13:32
intermediate
11:45 Rx
41 y/o M
5’7” 165
🤙🏻
As rx'd, 10:18.
They tricked me into doing Randy! Snatches were 25 / 15-10 / 10-7-5-3. Tried to recover a bit on the bike, low 200s in watts.
52m/5'10"/185
M38/66in/190lbs
Rx: 13:32
12:15 at 65lbs, paused timer in the middle of the workout to take a call, so got a 2 minute rest after the second set of snatches.
Rx
12:08. Assault bike and fighting a puppy that wouldn’t get out of the way.
11:03
25 power snatches @55lbs
25-calorie Echo bike 4:40
25 power snatches @55lbs
25-calorie Echo bike 4:27
25 power snatches @55lbs
9:58 75#, Assault Bike
>1:50 bike
power snatch
17/8 first set
13/12 second set
10/8/7 third set
M29 (that's my 14th WOD here)
Intermediate, total time: 11:35
14:29
Intermediate
45# hang power snatches
HIIT air bike
Rx 9:56
55#
2.5 airdyne
Rx 14:42
12'50"
Completed 9/7. Garage gym, no calorie recording equipment so did the 12 50’ shuttle runs.
7:04.
unbroken-15:10-10:10:5 power snatches. Runs were about 1:30 each time, counted each leg as one rep so maybe halved that part. Regardless quick and effective workout.
M/39/6’/176#
For time:
25 power snatches
25-calorie C2 bike
25 power snatches
25-calorie C2 bike
25 power snatches
75-lb barbell
(C2 bike drag factor 90)
9:14
Deo gratias
65# BB
14:33
11:46.63
3x25 power snatches at 45 pds
3x20 echo bike like machine
23:59.96
25 cal row
11:51
M/42/160
Snatches @ 65lbs, 25cal on the bike.
Overall time = 13:02
tiempos de ronda
R1 | 02:14 |
R2 | 02:49 | +35 s
R3 | 02:54 | +5 s
R4 | 02:24 | -30 s
R5 | 02:55 | +31 s
Ø 02:39
Tiempo restante: 00:01
13:17
For time:
25 power snatches
25-wall-ball shot
25 power snatches
25-wall-ball shot
25 power snatches
♂ 65-lb barbell
20-lb wall-ball shot
M 55/210/6’
9:26 as rxd.
65#
On a Stairmaster HIIT bike
17:37
Traveling in the mountains, worked out at 9600'
Not familiar with these types of bikes, but ~3:15 each, 60ish RPM and 135-145 watts of power output.
Seemed to take longer than 25 cals on the rower.
62/5'8"/157
Nicely done, Jim! At 9600’, everything feels more laborious.
RX
13:46
14:08 Wellesley island NY
Mods:
30 alternating single DB Devil press
100 SU
25 devil press
100 SU
25 devil press
Tough. Not Randy, but in the ballpark.
16:54
Dumbbell snatch 12.5 kg
Regular gym bike 1st L4 1.7 k in 3:20min. 2nd L3 1.94 k in 3:40 min
13.40R'd
Rx 8:45
19:35, 65# barbell, 2:30 minute bike rides
Rx 7:18
*13/12 on all Power Snatche sets.
*68-70+ RPM on Echo Bike Cals.
*This week’s programming was GOOD!
Exceptional as usual!
💪🏻
56 yo M/ 5'9"/ 147 lbs
did yesterday's WOD
18:29
single leg squats were unweighted
Scaled to
65# pwr snatch
25 cal row
15:00
m/55/180
Solid, Mike!
30kg
14:55
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55 lbs bar, calorie rows
10:47
M/40/180 - 10:00 rx
-16:13; 25 Cal Elliptical was subbed for bike. I don’t have an echo or assault bike. The snatches are what got me. My form is better, but that last set was killer.
Subbed rower for bike:
10:00
Completed about twenty minutes after finishing 250905.
Hell yeah, bro, awesome work!
Nice work, Coastie!
Nice work! Grip killer with the row!
Wow!
That’s wicked fast, outstanding!
12:01 subbed bike for row otherwise RX
55# barbell
25cal run
Rx
8:56
Fantastic!
Awesome!
Dead batteries on assault bike so I did 3:00
Empty Olympic barbell
Tired after 1 week vacation
Kids in gym
23:00
Intermediate. 65#, subbed 150 single unders for bike cals.
M/40/69in/185#
Well done!
45 Hang power snatch
25 cal run
love power cleans! 🏋️
Subbed the Echo for the Concept2 BikeErg today as the screen wouldn't work!
Intermediate
11:27
Nice!
It was power snatches, but great job nonetheless!
Rx
7:04
Using iron plates to mats stacked 3" high & an old Airdyne bike. Unbroken on the snatches, could have gone harder on the bike.
That’s awesome!
That’s great!
M/36/210#/6’2”
7:09 Rx’d
Fantastic as usual!
Holy moly!
Flying!! Amazing as always!
Rx 8:05
Great job!
Subbed the rower to get the cals, otherwise Rx
11:06
C2 was on drag 6. Broke each set of PS twice. Just felt gassed today.
That’s a great time! I think that one can gas you no matter how fresh you are before it.
Nice work! As bad as the bike is I’d think rowing with 75 snatches is harder.
Nice Tom, really fast!
55M
55# power snatch (18-7/10-8-7/18-7)
400m run
9:58
15- 75lb snatch
15- echo
15- 45 snatch
15- echo
15- 45 snatch
Wasn’t able to hold on to 75lbs yet
On road: no machine, BB, room for shuttles, but did bring 35# DB & speed-rope Subbed:
25 single arm snatches/alt. 35# DB
1 minute of singles (130,127,135)*
*I misread & did 3 sets of snatches AND 3 of singles
7:49
Way to get it done!
Way to get after it with what you got, Favo!
Great road mods!
Rx for Masters M would be 55#, but completed it with 65# with a craptastic StarTac bike
9:38
Star Tac for the win!
Still some great work!
Rx 8:06
Excellent!
16:45
Raced a 10k this morning, so legs were slow AF on the bike (11:11)
Incredible times on the board already! Congrats all on tackling this one. The sub 10 mins are amazing!
m/56/67”/150#
the rare Rx. 13:03
For time
25
Snatches @75#
Echo bike cal
Snatches @75#
Echo bike cal
Snatches @75#
Round times
R1 | 01:47 | - 2 sets. 15 and 10
R2 | 02:37 | +50 s
R3 | 02:27 | -10 s -3 sets. 10-8-7
R4 | 03:29 | +62 s
R5 | 02:43 | -46 s -4 sets. 10-5-5-5
Ø 02:36
Great job!
Solid, Bob!
I see you going Rx’d, Bob! You savage!
Hell yeah, because bob. Rx!
The “because “ in my comment is a typo, but it kinda works…
Thanks all.
and Coastie - “Because Bob” is going to be my new tag line / excuse for pretty much anything. Love it!
For time:
15 power snatches
15-calorie bike
15 power snatches
15-calorie bike
15 power snatches
75-lb barbell
Total time 9 minutes 49 seconds
Beginner option: 7:03
Nicely done!
7:54 RX
male 49
Fantastic!
Great!
Great work!
9:47 rx
Great job!
8:07
Awesome!
Flyin
Very well done!
Beg 7:04
Nice job!
M / 22 / 5'7 / 196
250902 (Modified)
For time 21-18-15-12-9-6-3 of:
Bench Press @ 155lbs
Row
Time = 17:15
CNS was fried from 250901 & 250903 yesterday. Took my time and treated it as a slow grind. My chest and triceps are gone lol
Hit some accessories afterward
3 x 8-12 of:
DB Alternating Curls @ 30lbs
180 Lateral Raises @ 15lbs
Cable Face Pulls @ 25lbs
Nice!
Great work, lil homie
10:32
Good job!
55 lb barbell
Yikes
Well done!
Inter.
19:20
11:50
Notes: did my snatches 10-9-6 all three rounds.
Well done!
Great job!
13:33
-7:39
Awesome!
21.52 20 kg barbell snatches