Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar
♀ 95 lb
♂ 135 lb
Post times to comments.
Compare to 210103.
Scaling:
Today’s workout is one of the newer CrossFit benchmark workouts. This is meant to be completed in 10 minutes or less — more moving and less hook-gripping your shorts. Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.
Intermediate option:
10 rounds for time of:
3 snatches
3 burpees over the bar
♀ 75 lb
♂ 115 lb
Beginner option:
7 rounds for time of:
3 snatches
3 burpees over the bar
-Step over the bar as needed.
♀ 35 lb
♂ 45 lb
Coaching cues:
When moving through these small power-snatch sets, think about cycling the bar quickly with little to no pause at the hips from early in the workout to maximize hip extension and efficiency.
Resources:
The Power Snatch
CAP Demo | Lateral Burpee Over Bar
Find a gym near you:
View the CrossFit map