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
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Comments on 260415
114 Comments
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.
7:07
Scaled weight*
3:23
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.
Super fast!
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.
Fantastic!
Echo Bike
3:54
Awesome job!
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!
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!