3 rounds for time of:
100-meter dumbbell farmers carry
10 muscle-ups
15 dumbbell snatches, right arm
15 dumbbell snatches, left arm

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Stimulus and Strategy:
In today’s workout, use two dumbbells for the farmers carry and a single dumbbell for the snatches. The loading should allow you to perform the carry in 2 sets or less. For the snatches, aim to perform all reps unbroken, but two sets may be needed because of the grip fatigue and redundant movement function with the muscle-ups. Don’t push to failure on the muscle-ups in the first round. Manage your reps and minimize your rest breaks.

Scaling:
Reduce the loading of the dumbbells. Reduce the reps of the muscle-ups.

To reduce the complexity of the muscle-ups, perform jumping muscle-ups. For the dumbbell snatches, perform hang dumbbell snatches.

In case of injury or limitation, perform single-arm dumbbell farmers carries. For the muscle-ups, perform low-ring muscle-up transitions. For the dumbbell snatches, perform single-arm dumbbell Russian swings.

Intermediate option:
3 rounds for time of:
100-meter dumbbell farmers carry
5 jumping muscle-ups
15 dumbbell snatches, right arm
15 dumbbell snatches, left arm

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
3 rounds for time of:
100-meter dumbbell farmers carry
5 low-ring muscle-up transitions
10 dumbbell snatches, right arm
10 dumbbell snatches, left arm

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
Because of the conflicting movement functions, focus on a tight, efficient kip swing during the ring muscle-ups, pressing the rings toward the hips and then, looking for your toes as you transition to the bottom of the dip.

Resources:
The Dumbbell Farmers Carry
The Kipping Muscle-Up
The Dumbbell Power Snatch
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition Tips

Find a gym near you:
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10-8-6-4-2 reps for time of:
Power snatches
Overhead squats
Bar muscle-ups

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout breaks up the squat snatch into two separate movements. The loading of the barbell is meant to be moderate to heavy; many will have to perform the snatches as singles. On the final snatch, keep the barbell overhead and try to go unbroken on your overhead squats. On the bar muscle-ups, choose a variation or scaling option that allows you to complete your reps in 2 sets or fewer. Expect this workout to be a bit of a grind. Dig in, focus on your technique, and don’t miss any lifts.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the snatches, perform hang snatches or muscle snatches. For the overhead squats, if a full range of motion is not possible, consider overhead squats with a reduced range of motion to a target or an overhead lunge. For the bar muscle-ups, perform jumping bar muscle-ups, chest-to-bar pull-ups, or chin-over-bar pull-ups.

In case of injury or limitation, for the snatches, perform dumbbell snatches or power cleans if there is an overhead limitation. For the overhead squats, perform dumbbell overhead squats or lunges. If there is an overhead limitation, perform front squats or back squats. For the bar muscle-ups, consider ring rows, low-ring muscle-up transitions, or foot-assisted pull-ups.

Intermediate option:
10-8-6-4-2 reps for time of:
Power snatches
Overhead squats
Chest-to-bar pull-ups

♀ 75 lb
♂ 115 lb

Beginner option:
10-8-6-4-2 reps for time of:
Hang power snatches
Overhead squats
Jumping pull-ups

For the jumping pull-ups, set the pull-up bar to where it touches your forearms when you extend your arms overhead.

♀ 35 lb
♂ 45 lb

Coaching cues:
On the overhead squat, press up into the barbell and pull it back over the middle of your body as you squat.

Resources:
The Power Snatch
The Overhead Squat
The Kipping Bar Muscle-Up
The Kipping Chest-to-Bar Pull-Up
The Hang Power Snatch
Jumping Pull-Up Progression

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Rest Day

10 Minutes to Better Snatches: Maintaining Technique With Minimal Time Investment

Maintaining razor-sharp snatch technique doesn't require hours of dedicated practice — just consistent 10-minute sessions twice a week. This progressive three-week practice cycle uses the Burgener warm-up and position-specific drills to help you hit the mid-thigh, nail your footwork, and pull yourself under the bar with lightning speed.

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3 rounds for time of:
400-meter run
45 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell*

*Lay the kettlebell on its side for the burpees.

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Stimulus and Strategy:
Today’s workout covers all the essentials. The lighter loading is meant to allow you to maintain larger sets and keep moving. Advanced athletes should attempt to go unbroken through as many sets as possible. Expect your fatigued midline from the sit-ups to make the rest of the movements a bit more challenging. Be sure to lay the kettlebell on its side when you are performing the lateral burpees over the kettlebell.

Scaling:
Reduce the distance of the run. Reduce the loading of the kettlebell. Reduce the reps of each movement.

To reduce the complexity of the kettlebell snatch, perform single-arm kettlebell Russian swings. For the AbMat sit-ups, perform feet-anchored sit-ups.

In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the AbMat sit-ups, perform seated leg raises or single-leg raises. For the kettlebell snatches, perform hang dumbbell snatches or single-arm kettlebell cleans. For the burpees, perform up-downs.

Intermediate option:
3 rounds for time of:
400-meter run
30 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell*

*Lay the kettlebell on its side for the burpees.

♀ 18-lb dumbbell
♂ 26-lb dumbbell

Beginner option:
3 rounds for time of:
200-meter run
20 AbMat sit-ups
15 alternating hang dumbbell snatches
10 lateral burpees over the dumbbell

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the kettlebell snatch, after you extend your hips, focus on pulling the elbow high and outside, then punching your hand to the sky with your thumb pointing behind you.

Resources:
CrossFit Running Course
The AbMat Sit-Up
The Kettlebell Snatch
Lateral Burpee Over the Dumbbell

Find a gym near you:
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On a 2-minute clock:
20 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
15 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
10 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
5 hang power snatches
Max bar-facing burpees

♀ 75 lb
♂ 115 lb

Your score is the total number of bar-facing burpees accumulated.

Post total reps to comments.

Stimulus and Strategy:
Today’s workout challenges you with cycling a light-to-moderate barbell, coupled with a gut check to finish each interval. The loading for the snatch should allow you to cycle at least sets of 5 reps, if not more, especially with the allotted rest between intervals. Remember that in each interval, the snatches decrease in reps. The goal is to finish the snatches as quickly as possible to give yourself maximal time on the burpees. Try to do one more burpee than you want to.

Scaling:
Reduce the loading of the barbell. Reduce the repetitions.

To reduce the complexity of the hang power snatches, perform hang muscle snatches or consider using a dumbbell to perform alternating hang dumbbell snatches. For the bar-facing burpees, perform regular burpees, not over a bar.

In case of injury or limitation, for the hang power snatches, perform kettlebell swings or hang power cleans if there is an overhead limitation. For the bar-facing burpees, consider up-downs.

Intermediate option:
On a 2-minute clock:
20 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
15 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
10 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
5 hang power snatches
Max bar-facing burpees

♀ 55 lb
♂ 75 lb

Your score is the total number of bar-facing burpees accumulated.

Beginner option:
On a 2-minute clock:
20 hang power snatches
Max burpees

Rest 2 minutes

On a 2-minute clock:
15 hang power snatches
Max burpees

Rest 2 minutes

On a 2-minute clock:
10 hang power snatches
Max burpees

♀ 35 lb
♂ 45 lb

Your score is the total number of burpees accumulated.

Note: The Beginner version only has 3 rounds.

Coaching cues:
On the hang power snatches, think about the arms as straps attached to the barbell. The arms stay long as you jump, then pull and punch the barbell to the sky.

Resources:
The Hang Power Snatch
Bar-Facing Burpee
The Burpee

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3 rounds for time of:
30 alternating dumbbell snatches
30 burpee pull-ups

Set the pull-up bar 6 inches above your reach.

♀ 35 lb
♂ 50 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a couplet with a bit of movement function interference. The loading of the dumbbell should allow you to maintain larger chunks of reps on the dumbbell snatches. If you can hang on and go unbroken through any of your sets, do it. For the burpee pull-ups, be smooth and methodical through your reps. Remember to breathe and pay attention to finishing the burpee directly underneath the pull-up bar, as this will increase efficiency and cycle times.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of both movements.

To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. For the burpee pull-ups, perform up-downs instead of burpees and lower the pull-up bar to allow you to use your legs more.

In case of injury or limitation, for the burpee pull-ups, perform up-downs in place of the burpees and ring rows for the pull-ups. For the dumbbell snatches, consider dumbbell cleans if there is an overhead limitation.

Intermediate option:
3 rounds for time of:
30 alternating dumbbell snatches
20 burpee pull-ups

Set the pull-up bar at your fingertips when your arms are extended overhead.

♀ 20 lb
♂ 35 lb

Beginner option:
3 rounds for time of:
15 alternating dumbbell snatches
15 burpee jumping pull-ups

Set the pull-up bar at the middle of your forearms when your arms are extended overhead.

♀ 10 lb
♂ 15 lb

Coaching cues:
In your burpees, pick a spot on the ground to put your chest. This spot should allow you to jump your feet or step your feet up directly underneath the pull-up bar.

Resources:
The Dumbbell Power Snatch
Burpee Pull-Up
Burpee Pull-Up Tips

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21-18-15-12-9-6-3 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 95 lb
♂ 135 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout is a couplet with some movement interference. Expect the pressing of the ring dips and the lockout of the squat snatches to significantly tax the shoulders, as well as the compounding fatigue of the hip flexors from kipping the dips and the squat of the snatch. The loading of the barbell is meant to be moderate. Some may be able to perform touch-and-go reps, while it is also perfectly acceptable to perform 3 quick singles. Choose an option for the ring dips that allows you to consistently perform sets of 5 or more reps.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the ring dips.

To reduce the complexity of the ring dips, perform jumping ring dips or foot-assisted ring dips. Perform hang squat snatches or hang power snatches, plus an overhead squat in place of the squat snatch if needed.

In case of injury or limitation, for the ring dips, perform bench/box dips, push-ups, or dumbbell shoulder presses. For the squat snatches, perform power snatches if there is a squatting limitation. You may also consider power snatches, plus an overhead lunge.

Intermediate option:
12-10-8-6-4-2 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 65 lb
♂ 95 lb

Beginner option:
15-12-9-6-3 reps for time of:
Foot-assisted ring dips

After each set, complete 3 hang squat snatches.

♀ 35 lb
♂ 45 lb

Coaching cues:
When completing the squat snatches in today’s workout, commit to getting as tall as possible before pulling into the squat on each rep.

Resources:
The Ring Dip
Kipping Ring Dip
The Squat Snatch
Ring Dip Scaling
The Hang Squat Snatch
Ring Dip | Coaching Tips

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Snatch balance 1-1-1-1-1-1-1 reps

Squat snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 230521.

Stimulus and Strategy:
Today’s workout is a classic heavy day. Focus on the snatch balance first. The snatch balance is incredible for developing your ability to drive under the barbell, increasing stability in the receiving position, and building confidence when it comes to having an object overhead. The snatch balance should be an excellent warm-up and skill-building session before attempting your squat snatches. Do not be surprised if you hit a new PR due to practicing the snatch balance under challenging loads. If you are able, take the snatch balance out of a rack. As a precautionary measure, do not return the bar to the back-rack position as loads get heavy; drop the bar, and return it to the rack. As always, when we lift heavy, focus on the technique of the movement and only add weight as your technique allows.

Scaling:
To reduce the complexity of the snatch balance, perform a behind-the-neck snatch-grip push press, and then slowly lower into an overhead squat. For the squat snatch, perform a power snatch, then perform an overhead squat to a depth you are comfortable with.

In case of injury or limitation, consider a clean drop and a squat clean if there is an overhead limitation. Otherwise, reduce the loading of either movement to a weight that allows for pain-free range of motion.

Intermediate option:
Same as Rx’d.

Beginner option:
Behind-the-neck snatch-grip push press + overhead squat 2-2-2-2-2-2-2 reps

Power snatch + overhead squat 2-2-2-2-2-2-2 reps

Coaching cues:
In the snatch balance, press your body down, not the barbell up.

Resources:
The Snatch Balance
The Squat Snatch
Snatch Progression

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For time:
10 wall-ball shots
10 snatches
20 wall-ball shots
20 handstand push-ups
30 wall-ball shots
30 box jumps
40 wall-ball shots
40 deadlifts

♀ 14-lb medicine ball to a 9-foot target, 105-lb barbell, and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target, 155-lb barbell, and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper with an increasing number of wall-ball shots throughout. Like most chippers, manage your reps, minimize long breaks, and — pun intended — keep chipping away at the movements. The loading of the barbell is meant to be moderate for the snatches and light to moderate for the deadlifts. You may power or squat the snatches. Try to hang on to large chunks of wall-ball shots and see if you can go unbroken on the deadlifts to finish.

Scaling:
Reduce the loading of the medicine ball and barbell. Reduce the repetitions of each movement. Reduce the height of the box.

To reduce the complexity of the snatches, perform hang snatches. For the handstand push-ups, perform pike push-ups.

In case of injury or limitation, for the snatches, perform dumbbell snatches or power cleans if there is an overhead limitation. For the wall-ball shots, perform dumbbell thrusters, medicine-ball front squats (overhead limitation), or medicine-ball push presses (squat limitation). For the handstand push-ups, consider hand-release push-ups or seated dumbbell shoulder presses. For the box jumps, perform step-ups. For the deadlifts, perform sumo deadlifts, dumbbell deadlifts, or good mornings.

Intermediate option:
For time:
10 wall-ball shots
10 snatches
20 wall-ball shots
20 pike push-ups
30 wall-ball shots
30 box jumps
40 wall-ball shots
40 deadlifts

♀ 10-lb medicine ball to a 9-foot target, 75-lb barbell, and a 20-inch box
♂ 14-lb medicine ball to a 10-f00t target, 115-lb barbell, and a 24-inch box

Beginner option:
For time:
10 wall-ball shots
10 snatches
15 wall-ball shots
15 hand-release push-ups from the knees
20 wall-ball shots
20 box step-ups
25 wall-ball shots
25 deadlifts

♀ 6-lb medicine ball to a 9-foot target, 35-lb barbell, and a 12-inch box
♂ 14-lb medicine ball to a 10-foot target, 45-lb barbell, and a 20-inch box

Coaching cues:
In the wall-ball shot, utilize your legs and hips to drive the ball up to the target. Keep your arms relaxed on the descent and use the momentum from your lower body to propel the ball to the target.

Resources:
The Wall-Ball Shot
The Snatch
The Power Snatch
The Kipping Handstand Push-Up
The Box Jump
The Deadlift
Pike Push-Up
Hand-Release Push-Up From the Knees
The Box Step-Up

Find a gym near you:
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Service Cup Workout 3

6 rounds for time of:
8 box step-overs
12 single-arm dumbbell snatches
48 double-unders

♀ 35-lb dumbbell and a 20-inch box
♂ 50-lb dumbbell and a 20-inch box

Post time to the comments, and submit your score as part of the 2025 CrossFit Service Cup.

Head over to the Service Cup website for additional variations of today’s workout, as well as official updates and rules.

Resources:
Box Step-Over
The Dumbbell Power Snatch
The Double-Under

Find a gym near you:
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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

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For time:
Accumulate 2 minutes of an L-sit hold
6 legless rope climbs to 15 feet
12 snatches
Accumulate 2 minutes of an L-sit hold
12 rope climbs to 15 feet
24 snatches

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout combines challenging gymnastics elements with a moderate weightlifting movement. As your midline muscles fatigue from the L-sit holds, expect the rope climbs and the snatches to become more difficult. Choose a weight for the barbell that allows you to maintain a cadence of 6 or more reps per minute. Your best strategy on the snatches will be quick singles. Snatches may be performed as a power or squat variation. On the L-sit holds, choose an option that allows you to consistently hold for 10 seconds or more. Manage the pace of the rope climbs.

Scaling:
Reduce the duration of the L-sit holds. Reduce the number of reps for the rope climbs. Reduce the loading of the snatches.

To reduce the complexity of the L-sit holds, bend one leg or tuck both knees in toward the chest. For the legless rope climbs, reduce height or perform legged rope climbs. For the rope climbs, reduce the height or perform 3 strict pull-ups per rope climb. For the snatches, consider performing hang snatches.

In case of injury or limitation, for the L-sit holds, perform plank holds. For the rope climbs, perform pull-to-stands or ring rows. For the snatches, perform kettlebell swings or dumbbell snatches. If necessary, perform cleans if there is an overhead limitation.

Intermediate option:
For time:
Accumulate 2 minutes of an L-sit hold with knees bent
6 rope climbs to 12 feet
12 snatches
Accumulate 2 minutes of an L-sit hold with knees bent
6 rope climbs to 12 feet
24 snatches

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
Accumulate 2 minutes of a plank hold from the knees
6 pull-to-stands
12 snatches
Accumulate 2 minutes of a plank hold from the knees
12 pull-to-stands
24 snatches

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In the L-sit hold, drive your heels forward and squeeze your quads — make your legs look like steel beams!

Resources:
The L-Sit
The Legless Rope Climb
The Power Snatch
The Snatch
The Rope Climb (Basket)
The Rope Climb (Wrapping)
Rope Climb Scaling | Pull-to-Stands

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Rest Day

Gymnailing It: Pistols and Overhead Squats

While many CrossFit athletes often view the pistol as just another skill to check off their list, gymnasts understand its true value as a foundation for more complex movements requiring balance, coordination, and flexibility. This article reveals how mastering pistol variations can directly improve your overhead squats, snatches, and snatch balances by developing the ankle mobility, unilateral strength, and spatial awareness these lifts demand. Learn two key drills: the two-legged pistol and candlestick pistol. These will build the neurological skills needed to excel in loaded overhead movements.

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2 rounds for time of:
50 alternating dumbbell snatches
40 dumbbell lunges
30 lateral burpees over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Today’s workout contains two rounds with higher repetitions of each movement. With higher reps, manage your pace and move to rest minimally during your breaks. Athletes who want a challenge should go unbroken on the snatches and go right into the lunges. If you choose this route, buckle up and enjoy the ride. For the dumbbell lunges, carry the dumbbell however you like.

Scaling:
Reduce the load of the dumbbell. Reduce the repetitions of each exercise.

To reduce the complexity of the dumbbell snatches, perform hang dumbbell snatches. For the dumbbell lunges, perform without a dumbbell. For the lateral burpees over the dumbbell, perform burpees in place.

In case of an injury or limitation, for the dumbbell snatches, perform kettlebell swings or dumbbell cleans if there is an overhead limitation. For the dumbbell lunges, consider dumbbell step-ups to a low box or air squats to a target. For the lateral burpees over the dumbbell, perform up-downs.

Intermediate option:
2 rounds for time:
50 alternating dumbbell snatches
40 dumbbell lunges
30 lateral burpees over the dumbbell

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
2 rounds for time:
20 alternating dumbbell snatches
20 lunges
20 burpees

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the dumbbell snatch, focus on keeping the snatching arm long through the middle of the pull as you accelerate. As you extend the hips, pull the elbow high and outside. Then turn your hand and punch the dumbbell overhead as you pull your body underneath the object.

Resources:
The Dumbbell Snatch
The Walking Lunge
The Burpee

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Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
5 strict handstand push-ups

♀ 105-lb barbell
♂ 155-lb barbell

Compare to 250319.

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a triplet with a low volume of reps in each set. Look back at your previous score to help navigate today’s effort. Expect to perform at least 6 rounds, knowing round times may decrease due to upper-body fatigue and the interfering lockout positions of the hang power snatches and strict handstand push-ups. By design, this workout demands upper-body stamina, strength, and endurance. To avoid hitting a wall, be intentional with your rest time between movements, and focus on using your legs in the hang power snatches to get the barbell overhead.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the jump rope, work for no more than 30 seconds, accumulating double-under reps. If necessary, perform single-unders or penguin hops. For the strict handstand push-ups, reduce the reps to no less than 3 in each round. You can also perform dumbbell push presses or shoulder presses as an alternative.

In case of an injury or limitation, consider riding a bike for 30 seconds per round in place of the jump rope. If you have an overhead limitation, perform single-arm dumbbell snatches or hang power cleans in place of the hang power snatches. For the strict handstand push-ups, consider push-ups or plank holds.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
3 strict handstand push-ups

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 single-unders
5 hang power snatches
5 dumbbell shoulder presses

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Coaching cues:
Think of the hang position as a good morning. Maintain a soft bend in the knees, push your hips back until you feel a stretch in your glutes and hamstrings, and pull your chest up away from the barbell.

Resources:
The Double-Under
The Hang Power Snatch
The Strict Handstand Push-Up
The Single-Under
The Dumbbell Shoulder Press

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10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats

♀ 105 lb
♂ 155 lb

Compare to 240522.

Post time to comments

Stimulus and Strategy:
This is a sprint workout that should be a balanced challenge of metabolic and muscular fatigue. The goal is to hang on to the barbell and move through each round in as few sets as possible. Look back at your previous score to help navigate today’s effort. The deadlifts should feel the easiest of the three movements. Your capacity with the hang power snatch and overhead squat will determine your load for the workout. Choose a weight that allows you to complete the entire workout in under 15 minutes. Advanced athletes should be able to keep each round to less than 1 minute. Have fun!

Scaling:
Reducing the load of the barbell will decrease the difficulty of each movement, as well as the complexity.

In case of injury or limitation, consider using a dumbbell for the deadlifts and hang power snatches. If you have an overhead limitation, perform hang power cleans and front squats.

Intermediate option:
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats

♀ 75 lb
♂ 115 lb

Beginner option:
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats

♀ 35 lb
♂ 45 lb

Coaching cues:
Unless you are planning on performing the snatches immediately after the deadlifts, consider using a mixed grip on the deadlifts to save your grip. Then, put the barbell down briefly to adjust your grip before performing the hang power snatches.

Resources:
The Deadlift
The Hang Power Snatch
The Overhead Squat

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Every minute on the minute for 5 minutes for load:
3 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
2 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
1 power snatch

Post loads to comments.

Compare to 250303.

Stimulus and Strategy:
Today’s workout is an opportunity to lift heavy. Keep in mind, heavy is relative to each individual's capacity and competence with the lift. Look back at your previous score to help you navigate today’s effort. The goal is to lift your heaviest load for each 5-minute section. Keep in mind, this is 15 minutes of continuous work without designated rest between segments. You can increase the loading across each minute, maintain the same weight for multiple sets, or stay at one weight for the entire workout. Newer and less-experienced athletes should focus on refining technique at submaximal loads rather than increasing the weight throughout the workout.

Scaling:
Reduce the loading of the barbell to maintain the integrity of the lift.

To reduce the complexity of the lift, reduce the loading, and consider performing a hang power snatch to avoid having to navigate the knees.

In case of an injury or limitation, consider performing a power clean for an overhead limitation. You can also perform single-arm snatches with a dumbbell or kettlebell.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
As you cycle the barbell, focus on pressing the hips back, pulling the barbell into the body, and brushing the thighs as the barbell returns to the floor.

Resources:
The Power Snatch

Find a gym near you:
View the CrossFit map

CrossFit Community Cup Workout 1 - Pro

Complete as many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 strict handstand push-ups

♀ 35-lb dumbbell, 24-inch box
♂ 50-lb dumbbell, 30-inch box

Post reps completed to comments, and submit your score as part of the 2025 CrossFit Community Cup.

Scaling:
Head over to the Community Cup website for additional variations of today’s workout based on your level and tier earned in the 2025 CrossFit Open.

Coaching cues:
On the strict handstand push-ups, focus on lowering your head into the proper tripod position and keep your quads, glutes, and abdominals tight throughout the rep.

Resources:
Box Jump-Over Variations
The Dumbbell Power Snatch
The Kipping Handstand Push-Up

Find a gym near you:
View the CrossFit map

For total reps:
Tabata double-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats

Then, Tabata double-unders

Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today’s workout is essentially three 4-minute efforts. Two of these efforts are Tabata double-unders and the couplet is a 4-minute AMRAP (as many reps as possible). Your score today is total reps. The loading of the dumbbell should be relatively light and allow you to complete your reps unbroken. Choose an option for the single-leg squats that allows you to keep moving.

Scaling:
Reduce the loading of the dumbbell.

To reduce the complexity of the double-unders, perform single-unders. For the single-leg squats, consider performing single-leg squats to a target or single-leg squats with the non-squatting leg wrapped around the heel of the squatting leg.

In case of injury or limitation, perform calories on any available machine in place of the double-unders. For the dumbbell hang snatches, perform dumbbell hang cleans (overhead limitation). For the single-leg squats, consider reverse lunges or air squats.

Intermediate option:
For total reps:
Tabata double-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats to a target

Then, Tabata double-unders

Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For total reps:
Tabata single-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating reverse lunges

Then, Tabata single-unders

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
To maintain balance in the single-leg squat, focus on keeping your chest over the thigh of the squatting leg and leaning slightly toward the leg you are squatting on.

Resources:
The Double-Under
The Dumbbell Hang Snatch
The Single-Leg Squat
The Single-Under
Reverse Lunge
Single-Leg Squat Scaling

Snatch 2-2-2-2-2 reps

Compare to 180904.

Post loads to comments

Stimulus and Strategy:
Today’s workout is a classic lifting day to follow yesterday's longer effort. Depending on how you feel, use today as an opportunity to work on technique or to lift something relatively heavy. The repetitions in each set do not have to be touch-and-go. You may regrip and take no more than 10 seconds to perform the second lift. The snatch in today’s effort can be performed as a power or squat variation. Newer athletes should focus on developing consistently sound mechanics before adding weight.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the movements, consider performing hang power or hang squat snatches.

In case of injury or limitation, perform dumbbell snatches. If there is an overhead limitation, perform cleans instead.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
If you find yourself jumping forward on your lifts, try getting your head and shoulders behind the barbell at the finish of the second pull.

Resources:
The Snatch
The Power Snatch

Find a gym near you:
View the CrossFit map

For time:
30 toes-to-bars
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 toes-to-bars
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 toes-to-bars
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches

♀ 50-lb dumbbell
♂ 75-lb dumbbell

Stimulus and Strategy:
Today’s workout has three movements organized in a descending rep scheme. Aim to move through as quickly as possible while minimizing your breaks. The loading of the dumbbell should be moderate to heavy. This may require you to reset and switch hands with the dumbbell on the floor. Following the dumbbell snatches, pay attention to your grip on the toes-to-bars. If you break, count to five, then jump back up on the bar.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of the toes-to-bars and burpees.

To reduce the complexity of the toes-to-bars, reduce the range of motion. Consider performing knees-to-chests or hanging knee raises. For the dumbbell snatches, perform them from the hang position.

In case of injury or limitation, perform V-ups or AbMat sit-ups in place of the toes-to-bars. For the burpees, perform up-downs. For the dumbbell snatches, perform Russian kettlebell swings.

Intermediate option:
For time:
30 knees-to-chests
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 knees-to-chests
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 knees-to-chests
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Beginner option:
For time:
20 hanging knee raises
15 lateral burpees over the dumbbell
10 alternating dumbbell hang snatches
16 hanging knee raises
12 lateral burpees over the dumbbell
8 alternating dumbbell hang snatches
12 hanging knee raises
9 lateral burpees over the dumbbell
6 alternating dumbbell hang snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
With the heavier dumbbell snatch in today’s workout, focus on keeping the working arm straight through the middle of the movement. Then, as the hips extend, pull the elbow high and outside, and push the dumbbell to the sky.

Resources:
The Kipping Toes-to-Bar
The Dumbbell Power Snatch
Hanging Knee Raises
The Dumbbell Hang Power Snatch

Find a gym near you:
View the CrossFit map

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

Find a gym near you:
View the CrossFit map

9 rounds for time of:
3 strict muscle-ups
3 kettlebell snatches, right arm
3 kettlebell snatches, left arm

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post time to comments.

Stimulus and Strategy:
Think of today as a bit of a skill day. While some athletes may be able to move more quickly than others, expect the strict muscle-ups to inevitably slow you down — not to mention the movement interference when paired with the kettlebell snatch. Choose an option for the strict muscle-ups that allows you to practice where you need improvement. For some, this may be strength, while for others, this may be the transition portion of the movement. Slow it down, focus on the technique, and have some fun.

Scaling:
Reduce the loading of the kettlebell. For those who have strict ring muscle-ups but do not have the volume for today, reduce the number of reps to as few as 1 in each round.

To reduce the complexity of the ring muscle-ups, perform low-ring muscle-up transitions. Adjust the difficulty of this movement by using your feet as needed. For the kettlebell snatches, perform the movement with a dumbbell or perform single-arm Russian kettlebell swings.

In case of injury or limitation, the ring muscle-up transitions can be performed with a single arm. However, this will require more support from your legs. So, move yourself into a position that allows you to use more legs.

Intermediate option:
9 rounds for time of:
1 strict muscle-up
3 kettlebell snatches, right arm
3 kettlebell snatches, left arm

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
9 rounds for time of:
3 low-ring muscle-up transitions
3 dumbbell snatches, right arm
3 dumbbell snatches, left arm

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
To use your body as a lever in the strict ring muscle-up, focus on bringing your hips up to the sky as you pull the rings to your sternum, then transition as quickly as possible to the bottom of the dip.

Resources:
The Strict Muscle-Up
The Kettlebell Snatch
Low-Ring Muscle-Up |Kipping
The Dumbbell Snatch

Find a gym near you:
View the CrossFit map

For time:
40 pull-ups
40 burpees
20 power snatches

Rest 3 minutes

For time:
30 pull-ups
30 burpees
15 power snatches

Rest 2 minutes

For time:
20 pull-ups
20 burpees
10 power snatches

♀ 75 lb
♂ 115 lb

Post total time to comments.

Stimulus and Strategy:
Today’s workout is three intervals with descending rep schemes. The rest in between each interval should allow you to keep intensity high throughout the entire effort. Aim for big to unbroken sets of reps on both the pull-ups and burpees. The loading of the barbell should be light to moderate and allow you to perform some touch-and-go reps.

Scaling:
Reduce the loading of the barbell. Reduce the reps of any of the movements.

To reduce the complexity of pull-ups, perform jumping pull-ups or ring rows. For the burpees, perform up-downs. For the power snatches, perform hang power snatches or dumbbell snatches.

In case of injury or limitation, perform single-arm ring rows or dumbbell rows for the pull-ups. For the power snatches, perform power cleans if there is an overhead limitation.

Intermediate option:
For time:
20 pull-ups
40 burpees
20 power snatches

Rest 3 minutes

For time:
15 pull-ups
30 burpees
15 power snatches

Rest 2 minutes

For time:
10 pull-ups
20 burpees
10 power snatches

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
20 ring rows
20 burpees
20 hang power snatches

Rest 3 minutes

For time:
15 ring rows
15 burpees
15 hang power snatches

Rest 2 minutes

For time:
10 ring rows
10 burpees
10 hang power snatches

♀ 35 lb
♂ 45 lb

Coaching cues:
On the power snatch, keep the arms long as you lift the barbell off the floor. Imagine trying to flex your triceps all the way through your second pull. Then, pull your body underneath the barbell.

Resources:
The Kipping Pull-Up
The Burpee
The Power Snatch
The Ring Row
The Hang Power Snatch

Find a gym near you:
View the CrossFit map

Complete as many rounds as possible in 10 minutes of:
10 push-ups
10 dumbbell snatches, right arm
10 toes-to-bars
10 dumbbell snatches, left arm

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post rounds and reps to comments.

Stimulus and Strategy:
In today’s workout, the repetitions in each round are few enough that you can move through rounds relatively quickly. Aim for a single round to take no more than about 2 minutes. Try to go unbroken through as many sets as possible, however, as grip becomes an issue, break up the toes-to-bars as needed and manage your rest time.

Scaling:
Reduce the loading of the dumbbell and volume of the push-ups and toes-to-bars.

To reduce the complexity of the push-ups, consider performing push-ups from the knees or with the hands elevated to a 30-inch box. For the dumbbell snatches, consider performing hang dumbbell snatches. For the toes-to-bars, reduce the height of the toes or consider knees-to-chests or hanging knee raises.

However, if you have toes-to-bars, but 10 reps per round is too many, reduce the reps to no less than 5. This is a great way to practice and develop the movement.

In case of injury or limitation, perform dumbbell cleans for the dumbbell snatches, dumbbell floor presses for the push-ups, and consider V-ups or sit-ups for the toes-to-bars.

Intermediate option:
Complete as many rounds as possible in 10 minutes of:
10 push-ups
10 dumbbell snatches, right arm
10 knees-to-chests
10 dumbbell snatches, left arm

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds as possible in 10 minutes of:
5 push-ups from the knees
5 dumbbell snatches, right arm
5 hanging knee raises
5 dumbbell snatches, left arm

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the dumbbell snatch, keep the dumbbell close to your body by imagining zippering up a jacket and keeping your elbow above the weight.

Resources:
The Push-Up
The Dumbbell Snatch
The Kipping Toes-to-Bar
Toes-to-Bar Scaling

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 12 minutes of:
3 ring muscle-ups
6 right-arm kettlebell snatches
6 left-arm kettlebell snatches
9 GHD sit-ups

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting triplet. The reps are low, which will allow you to accumulate a good amount of rounds. Athletes should aim to complete at least 5 rounds. Expect the volume accumulation of GHD sit-ups into the kip swing and hip extension in the kettlebell snatches to be challenging. If you have not been training consistently with the GHD sit-up, consider scaling options and alternatives.

Scaling:
Reduce the load of the kettlebell.

To reduce the complexity of the muscle-ups, consider performing fewer reps per round — 1 or 2. You may also consider jumping muscle-ups or low-ring transitions. For the kettlebell snatches, consider single-arm kettlebell swings to eye level or hang dumbbell snatches. For the GHD sit-ups, reduce the range of motion or perform V-ups or AbMat sit-ups.

In case of an injury or limitation, consider ring rows or low-ring muscle-up transitions in place of the muscle-ups. For the kettlebell snatches and GHD sit-ups, consider the scales mentioned above.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
3 ring muscle-ups
6 right-arm kettlebell snatches
6 left-arm kettlebell snatches
9 GHD sit-ups to parallel

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
3 low-ring muscle-up transitions
6 right-arm kettlebell swings to eye level
6 left-arm kettlebell swings to eye level
9 sit-ups

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Coaching cues:
On the kettlebell snatch, extend the hips just like you would a kettlebell swing. Then, to keep the bell close to your body, pull back on the kettlebell with the elbow moving high and outside. This action gets the bell moving vertically and closer to the body.

Resources:
The Kipping Muscle-Up
The Kettlebell Snatch
The GHD Sit-Up
Jumping Ring Muscle-Up
Low-Ring Muscle-Up Tips
Kettlebell Snatch Progression
GHD Sit-Up Progression

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
5 strict handstand push-ups

♀ 105-lb barbell
♂ 155-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a triplet with a lower volume of reps in each set. Expect to perform at least 6 rounds. Round times may decrease due to upper-body fatigue, and the interfering lockout positions of the hang power snatch and strict handstand push-up. By design, this workout demands upper-body stamina, strength, and endurance. To avoid hitting a wall, be intentional with your rest time between movements and focus on using your legs in the hang power snatches to get the barbell overhead. Work hard and have fun.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the jump rope, work for no more than 30 seconds, accumulating double-under reps. If necessary, perform single-unders or penguin hops. For the strict handstand push-ups, reduce the reps to no less than 3 in each round. You can also perform dumbbell push presses or shoulder presses as an alternative.

In case of an injury or limitation, consider riding a bike for 30 seconds per round in place of the jump rope. If you have an overhead limitation, perform single-arm dumbbell snatches or hang power cleans in place of the hang power snatches. As for the strict handstand push-ups, consider push-ups or plank holds.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
3 strict handstand push-ups

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 single-unders
5 hang power snatches
5 dumbbell shoulder presses

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Coaching cues:
On the hang power snatch, pull the barbell into your body by engaging your lats. Imagine sticking your lats in your back pocket through the first and second pull of the lift.

Resources:
The Double-Under
The Hang Power Snatch
The Strict Handstand Push-Up
The Dumbbell Shoulder Press

Find a gym near you:
View the CrossFit map

Open Workout 25.3

For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts (weight 1)
5 wall walks
25 cleans (weight 2)
5 wall walks
25 snatches (weight 3)
5 wall walks
50-calorie row

♀ 155 lb, then 85 lb, then 65 lb
♂ 225 lb, then 135 lb, then 95 lb

Time cap: 20 minutes

Post time or reps completed to comments, and submit your score as part of the 2025 CrossFit Open.

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
Open Workout 25.3 Standards
The Wall Walk
Rowing
The Deadlift
The Power Clean
The Power Snatch

Find a gym near you:
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Every minute on the minute for 5 minutes for load:
3 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
2 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
1 power snatch

Post loads to comments.

Stimulus and Strategy:
Today’s workout is an opportunity to lift heavy. Keep in mind, heavy is relative to each individual's capacity and competence with the lift. The goal is to lift your heaviest load for each 5-minute section. You can increase the loading across each minute, maintain the same weight for multiple sets, or stay at one weight for the entire workout. Newer and less-experienced athletes should focus on refining technique at submaximal loads rather than increasing the weight throughout the workout.

Scaling:
Reduce the loading of the barbell to maintain the integrity of the lift.

To reduce the complexity of the lift, reduce the loading and consider performing a hang power snatch to avoid having to navigate the knees.

In case of an injury or limitation, consider performing a power clean for an overhead limitation. You can also perform a single-arm snatch with a dumbbell or kettlebell.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
When performing touch-and-go reps, focus on keeping your hips slightly higher as you return the barbell to the floor. This will help keep the knees back and out of the way allowing you to get to the floor without going around the knees.

Resources:
The Power Snatch

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article

Unlock Stronger Barbell Lifts: The Crucial Role of Your Lats in Deadlifts, Cleans, and Snatches

Your lats play a critical yet often overlooked role in barbell movements like the deadlift, clean, and snatch. As the largest upper-body muscle, they help maintain bar path efficiency by keeping the weight close to your center of mass, reducing strain on your lower back, and improving lifting mechanics. Engaging your lats properly during the setup and pull phases prevents bar drift, enhances control, and leads to stronger, more efficient lifts. Try these drills to get your lats working more purposefully.

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Power Amanda

9-7-5 reps for time of:
Muscle-ups
Power snatches

♀ 95 lb
♂ 135 lb

Post time to comments.

Compare to similar 220407.

Stimulus and Strategy:
Amanda is a classic benchmark workout. Typically, this workout is performed with a squat snatch, however, today we are going to perform a power snatch. Most athletes should aim to complete the workout in 12 minutes or less. Some more advanced athletes could finish in 5 minutes or less.

Scaling:
Reduce the volume of the muscle-ups. Athletes who have muscle-ups, but not the overall volume, should consider reducing the repetitions to 7-5-3 or 4-3-2.

To adjust the complexity of the muscle-ups, perform a jumping muscle-up, low-ring transition, or ring rows and push-ups. For the power snatch, perform a hang power snatch, a hang muscle snatch, or a dumbbell snatch.

In case of an injury or limitation, consider performing low-ring transitions, or ring rows and push-ups. For the power snatch, consider a hang power clean or single-arm dumbbell snatch.

Intermediate option:
For time:
5-3-1
Muscle-ups
9-7-5
Power snatches

♀ 75 lb
♂ 115 lb

Beginner option:
9-7-5 reps for time of:
Ring rows
Push-ups
Power snatches

♀ 35 lb
♂ 45 lb

Coaching cues:
The third pull in the snatch is you pulling yourself underneath the object, not the object up to you. After you extend your hips, pull yourself under the barbell.

Resources:
The Kipping Muscle-Up
The Power Snatch
The Ring Row
The Push-Up

Find a gym near you:
View the CrossFit map