For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max snatches, third weight
♀ 105/125/145-lb barbell
♂ 155/185/205-lb barbell
Post total reps to comments.
Stimulus and Strategy:
Today’s workout is moderate-to-heavy lifting with a metabolic-conditioning stimulus, making it more challenging as your heart rate climbs. During the warm-up, find loads that let you complete 15+ reps at the first weight, 10+ at the second, and 5+ at the third. These will vary person to person, and that’s OK. If you train by percentages, aim for ~60%, 70–75%, and ~80%, respectively. Singles are a great way to keep the bar moving and manage rest. Touch-and-go reps are fine if you have them — but not if they lead to excessive rest.
Intermediate option:
For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max snatches, third weight
♀ 75/95/105-lb barbell
♂ 115/135/155-lb barbell
Beginner option:
For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max hang snatches, third weight
♀ 15/35/45-lb barbell
♂ 35/45/55-lb barbell
Resources:
The Snatch
The Hang Snatch
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Comments on 260508
35 Comments
#65, 75, 95
38, 21, 10 = 69
40 hang snatches 45#
18 power snatches 55#
8 power snatches 65#
34-21-14 = 69reps
95lbs x21
105 x11
125 x6
Modified/scaled
Decided to do Randy reps (75 power snatches) using today's time scheme but with slightly heavier weights.
Got through 45 reps in first period with 85#, 17 reps at 85# then weight change to 95# for 3 more reps in second period, remaining 10 reps with 105# in the third period.
I knew last night and this morning that several joints weren't going to handle a lot in terms of snatch loading today, so decided to approach this a little different. I chose Randy because of its high volume, lighter weight (for the joints), and Randy Simmons deserves the honor. My recorded Randy PR is 6:58 so I figured why not see if I can get through all the reps at a heavier weight using today's format - success. In hindsight I could have done that whole 20 reps in the second period at 95.
11-6-0
135 For 19 reps
160 for 11 reps
185 for 4 reps, hit a 5th about 20 seconds after time expired just do it.
Used to be a really strong olympic lifter, but this is true example of use it or lose it. Still felt good to do it though and practice some reps. Squat snatched 95% of reps, a few powers at 135, but after about 90s I knew that the other weights I was going to have get under so I just started practicing and warming up for the heavier loads.
260508
135/165/185lbs
27+15+9 = 51 reps
Still ended up pressing a few reps out
All power snatches
24/15/6 reps
Intermediate +, rep scheme @ 135/155/175#
16+12+1 (only hit my second attempt successfully)
Squat snatched. Given my poor ankle and hip mobility, I’m happy I practiced something different. But I’m tempted to try this again with power snatches lol.
For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max snatches, third weight
95/105/135
15-10-5
30 reps
All snatches
All squat snatches
40-50-55Kg
18
9
3
For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max snatches, third weight
♀ 27.5/32.5/37.5-kg barbell
16 reps + 12 reps + 8 reps = 46 reps.
Notes: one rep every 15s.
40 reps (15#)
22 reps (35#)
20 reps (45#)
1 - 24reps
2 - 16 reps
3 - 6 reps
26-13-6
38 reps
25/30/35kg
24@95# in 4 min
14@115# in 3 min
6@125 in 2 min
9 reps @ 95lb
7 reps @ 105
5 reps @ 115
65lbs - 31
95lbs - 12
115 - 4
21 40lbs tw
15 60lbs tw
7 80lbs tw
Could not keep arms locked overhead during squat after initial snatch. Ended up as a snatch + thruster.
Rest 4’
3’ max power snatches (55 lb/31)
Rest 3’
2’ max power snatches (75 lb/17)
3x10 back extensions for posterior PT
95 - 30 reps
115 - 18 reps
135 - 6 reps
R2: 135# - 14 reps
R3: 155# - 6 reps
squat snatches at the Y.
23 at 95 lbs
13 at 115 lbs
7 at 125 lbs (bailed on #8, whoops)
I think my 1RM is 145 lbs so RX and Intermediate was not happening. Found loads that were still challenging.
60 Kg 20 reps, 65 Kg 17 reps, 75 Kg 7 reps
R2 20kg 12 reps
R3 30 kg 6 reps
R1 50 kg 23 reps
R2 60 kg 14 reps
R3 70 kg 5 reps