For time:
15 power snatches
24/30-calorie bike
15 power snatches
♀ 75-lb barbell
♂ 115-lb barbell
Post time to comments.
Stimulus and Strategy:
Today's workout is a sprint, so don't hold back. Choose a light-to-moderate snatch loading that allows you to perform some touch-and-go reps and keep moving consistently. Push the pace on the bike and aim to complete the calories in 3 minutes or less.
Intermediate option:
For time:
15 power snatches
24/30-calorie bike
15 power snatches
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
For time:
12 power snatches
18/24-calorie bike
12 power snatches
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Power Snatch
Rogue Echo Bike
Find a gym near you:
View the CrossFit map
Comments on 260415
232 Comments
Intermediate modified version:
w/ 9kg vest
For time:
30 alternating dumbbell power snatches
600 m run
30 alternating dumbbell power snatches
15kg dumbbell
5:43
3:54
24 cal row
Power cleans 75#
6:08
Snatch @35kg
Assault bike 30 cal
Rx — 6:49
Modified - sprint effort.
(No machine except me.)
15 alt DB snatch 10kg
72 unbroken KBS 16kg (2mins)
15 alt DB snatches 10kg
Rx= 4:19
Video Link: https://youtu.be/GQ3BudfEi3E?si=Q5kIUyUzVMgiwQaE
5:39 intermediate
C2 bike erg
24 cal row
4:50
95lb
6:30
M/40/6’/178#
115-lb. and C2 bike
5:23
Power snatch 10/3/2 and 4/4/3/2/2
Deo gratias
4:25 Rx
Sold my soul on the bike 🥵
M/42/215/67in
time: 5:15
modified:
15 kb snatch (R/24kg)
15 kb snatch (L)
30 cal assault bike
15 kb snatch (R/24kg)
15 kb snatch (L)
95lb BB
6:18
45 cal Airdyne
3:30
5:09 Rx on echo bike. 1st round of snatches unbroken (1:29). Bike at 70 cadence (1:47 transitions ate almost 10 seconds). 2nd round of snatches 5x1-3-2-5.(1:51). Wanted to push it under 5 minutes, but the second round of snatches kind of got away from me. Also need to push the bike just a tad faster.
Do people have recommendations for faster singles on the snatches? Unlike cleans the bar jumps around so much after landing that doing singles is almost not worth it. Drop it from a lower height?
5:18
95 lbs
3:00 bike, level 6 @ 80 rpm
12 power snatches
18- calorie bike
12 power snatches
25#
12 power snatches
18/24-calorie bike
12 power snatches
65#
3:12 RX on echo bike
Beginner
13:44
Sub bike cals for burpee 1:1 ratio. (No bike)
95#
bar 40Kg
30 cal
7:22
8:30 RX *poderia ter feito com 95lb
Como o intuito era ser um SPRINT, acho que errei na CARGA, o primeiro round fiz, 8 + 4 + 2 + 1.
Porém do segundo round foi de 1 em 1
Rx 6:51
39 / M / 5'9" / 144lbs
65lb power snatches
Assault bike
9:14
Rxd
5.26
4:07 95# and 30 cal Row
Completed on 04/16 after 2 days of passive Rest. Better than I thought!
95 lbs
Bike Erg
4:25
45 lbs
row (bike not available)
Rx 4:17
15cals bike
15 Power snatch
15 cals bike
15 Power snatch
52kg
For time:
15 power snatches
26-calorie bike
15 power snatches
♀ 56-lb barbell
6:11.79
30 cal Row
15 snatches
Time: 5:30
15 x 40#
3 mins elliptical
15 x 40#
5:05
4:57 RX bike in 1:25
M-50-a too smushy 261 (goal 235)
Moving pretty quick for "smushy" Don't worry about the scale. Strong trumps skinny! 💪
6:04
For time:
15 power snatches
24/30-calorie bike
15 power snatches
♂ 115-lb barbell
75#
8:10
Rogue Bike 🤢
5.16
For time:
15x double KB hang squat cleans @ 24’s
30cal EchoBike
15x double KB hang squat cleans
Time: 3:38
M/56 👨🏻🦳
@40 kg TT -> 8:20
15 PS
24 cal Eco bike.
15 PS
Time , 08:10
15 PS @75
24 Cal Assault Bike
15 PS @ 75
RX
Assault bike 2:45, 6.5.4 on second snatches
M45
Intermediate+ option:
15 power snatches
24/30-calorie bike
15 power snatches
@40kg
6.03 min
1st rd of snatches 1:21 sets of 5/5/5
Echo bike 2:17 278-358watts avg.
2nd snatches sets of 5/5/5
Intremediate
5:05
Intermediate have an old airdyne and the googletube told me i had to do 48 cals for conversion rate. The 115 didn’t feel good on the shoulders but Im still new so scaling was good. 4:57. First time posting
Welcome! That's a great time!
For time:
15 power snatches
24/30-calorie bike
15 power snatches
♂ 95-lb barbell
tiempos de ronda
R1 | 01:57 |
R2 | 02:43 | +46 s
R3 | 02:43 | 0 s
Ø 02:27
Tiempo restante: 00:01 =07:24
52 Y O M
for time :
15 pwr snatches 115lbs
30 cal AAB
15 pwr snatches 115lbs
5:56 Rx
Nice!
Excellent!
Intermediate option:
For time:
15 power snatches
30-calorie bike (I wanted a little more burn in my legs)
15 power snatches
♀ 48-lb barbell
5:12
Nice job with extra cals!
25# DB’s
25# DB’s
9:58 at 7 points. Had to modify, bar is too short for good snatches.
15 C&J 95
20 burpees for bike cal
15 C&J 95
Low energy, good reps.
9 minutes 15snatches 10 GHD 15 snatches
Rx 3:48
*Quick Singles for all Snatches.
*Echo Bike > 70 RPMs for Cals!
**Hooty Hoo!
Dang, Derek!
52m/5'11/225#
15 Power Snatches: 75#
30 Cal Row
15 Power Snatches: 75#
4:43
Other than that, Rx'ed for a total 6:35
Scaled to
15 65# pwr snatches
30 cal row
15 65# pwr snatches
5:55
m/56/180
I am pretty beat up---my son wanted to lift yesterday after school, so we did some sh presses--3x4, FC's w/40# db's/ 100# sandbag bear hug walks and some tri's to finish.
It's been a minute since I've done 2 workouts in a day....but nothing better than a garage gym session with my son....
Wanted to get this in though for a nice rest day Thursday.
I guess I'm a tad addicted to crossfit.com and my gym mates:)
Good work to all of you
Awesome job, Mike! And nothing beats time with your son while getting work done!
Great job, Mike! Even better getting to spend that time with your son!
Subbed bike for row
intermediate
45lbs
6:13
RX: 5:24
75lb snatches
2:02 for bike
75#
5:45
Rx 6.30
4:56 at 95lb and with 30cal. on a ski-erg
broke snatches 8/7 both times.
dad: 8:38 with 12 snatches 25lb and 36 calories (oops) on a rowerg.
179lbs/176cm/47
6:40
All single snatches. My old back can’t cycle a barbell anymore.
Nice job!!!
7:07
Scaled weight*
3:23
Quick!!
Rx 6'22
Rx 3’42 🔥🔥🔥
Rx 3’42 🔥🔥🔥
8:15
Intermediate
Subbed 30 rower cals, weight was 115lbs.
5:20
Some sets, but lots of quick singles.
That's awesome, bro! I was tempted to row as the transitions and execution time would have been faster, but I had the itch to be on the bike and figured there was a reason HQ chose that over the other modalities.
Nice work!
Super fast!
Wow! Second that!
75lbs, 4:50
Hoped for <4:30 then ran outta gas on last 6-7 snatches
Power Snatch 34kgs
Assault Bike 30-Cal
Time: 6:46
56 yo M/ 5'9"/ 148 lbs
5:18
scaled to 75 lbs
rowed the calories (no bike)
Intermediate (30 cal on treadmill) 5:16
Did yesterday's workout, results there, as a comment to Chance's workout. These random issues with posting are driving me crazy (I know, its a short commute)!
Well done on that WOD, Jim! I haven't had as many issues as you, but any issue with this stuff is frustrating.
Nice job on yesterday's! Any time posting gives you trouble always feel free to tack on to one of mine if it helps!
Fantastic!
Echo Bike
3:54
Awesome job!
Blazing!
Scaled/subbed'ish
95# for the snatches. .5 mile road bike ride for bike cals
5:31
Went with heaviest weight my elbows and wrists would sustain. Broke PS twice each set but probably would have gone UB at intermediate weight. Wanted to stick with the bike so looked up conversion tables to get an idea of a good cal equivalent for the road bike. I probably hit a little more than 30 based on time to complete. Glad for a fast and furious WOD instead of a grind today.
Nice work, brother. Good time!
I like the road bike option! Great time too!
Good work and welcome!
morning workout at the Y with the echo bike. RXd.
5:27.
snatches: 8-4-3
2n round: 4-4-4-3
tried to keep it under 5 minutes, but couldnt get as big of snatch sets the second time through.
i know there are going to be more sub 4 minutes folks today!
Awesome, James! I think I could have gone sub 5 with a run or row instead of the road bike (extra time to put on and take of the helmet), and definitely at 75#.
Very very niiice
M 53/78kg/175cm
For time: 7:24min.
15 power snatches
30-calorie bike=rowing machine
15 power snatches
♂ 115-lb barbell= 52kg
4:56
Last few snatches hit different
Greetings from Forcis CrossFit!!!
Great time though!
Agreed about those last few snatches! Nice work!
65- 5:58 95 lb
Awesome!
that's flying!
Wow!
56M
5:14 (intermediate w/ 30 cal row)
Nice! I would have been slower if I rowed, for sure!
Did this outside again, subbed single arm DB snatches -35# DB 15R/15L & wait for it...30 burpees🤗. I apologize in advance for Friday or Saturday inevitable burpees.
2:59
So I did it again, after 3 minute rest.
Way to move!
It's that burpee energy, Steven 😂
*2nd round was 3:22, just for my own record.
thanks for the future burpees Favo! great time!
Fantastic work! I'm not sure I want to say thanks for burpees :)
Fast (x2!)
Beginner option:
For time: 4:00
Rogue Echo Bike
Nice job!
Row, no bike
Excellent time @ Rx!
*maybe Rx+ with rowing
nice work Chance!
Outstanding!
Yay! More burpees! Great job!
W37 4:55 with 65# bb
40kg power snatches
30cal fan bike
8:00min
45# short bar unbroken 15reps
Great!
I feel my left shoulder.
Today did this
15 SB clean 60kg
30 cal Row
15 SB clean 60kg
7:15 ! 😀
15 power snatch 115
23 cal assault bike (no bike erg)
15 power snatch 115
On vacation, limited equipment but this place has fixed barbells. Modified to…
For time:
15 power snatches @80#
400m run on the treadmill
15 power snatches @80#
4:03
Never realized before how much the spin on the barbell made a difference lol.
5:45
Then did 3x10 upright rows each arm w/ 15 lb DB to recover from the snatches
15 double 35lb dumbbell snatch
35 cal bike
15 double 35lb dumbbell snatch
Fumbling in the transitions
Woof. Double! Singles felt tough enough. Well done!
Sub 30 burpee for bike
Yay! Burpees! Nice job!
AGE: 28
40F new to Crossfit, tried close to intermediate.
i didn’t have all the equip so I substituted some - used a dumbbell, alternating power snatches, and jump rope for similar calories, according to watch (was about 72 single unders, I’m not used to jump rope)
my heart was pounding on the 2nd set of snatches!
Oh time, was 4:57
Oh time, was 4:57
Welcome! Great subs & time!
rx/10:05
5:38
Great work!
Intermediate 4:15
1st CrossFit in a few weeks/months after mostly just running.
Welcome back to it!
I have yet to find that balance for myself. When I run a lot CF suffers; when I solely do CF, I run like I'm in lead shoes.
8:18
Intermediate: 6’51”
Bravo majstore!