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