What is a good time for Regionals 17.6?

Good times for Regionals 17.6 depend on your fitness level: Elite athletes finish under 6:00, advanced athletes target 6:00-5:30, intermediate athletes aim for 5:30-5:00, and beginners should focus on proper form over 5:00.

What is considered a good Regionals 17.6 time?

A good Regionals 17.6 time for most CrossFit athletes is between 5:30-5:00 (intermediate level). Elite times are under 6:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Regionals 17.6?

Your Regionals 17.6 pace should match your fitness level. Beginners should aim to finish around 5:00 with good form, while advanced athletes can target 6:00-5:30. Always prioritize proper movement over speed.

How do I scale Regionals 17.6?

Regionals 17.6 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Regionals 17.6 work?

Regionals 17.6 is a full-body workout that develops multiple fitness domains.

Workout Description

For time: 30 Snatches (175/125 lb) Time cap: 6 minutes

Why This Workout Is Very Hard

Thirty heavy snatches under a short 6-minute cap demand advanced barbell skill, strong pulling power, and solid overhead stability. The load is near bodyweight for many, forcing quick but controlled singles or brief touch-and-go sets. Mechanical efficiency and mobility are non-negotiable. Many intermediates will time cap; advanced athletes finish in 3–5 minutes with disciplined pacing and crisp positions.

Benchmark Times for Regionals 17.6

Elite: <3:00
Advanced: 3:30-4:00
Intermediate: 4:30-5:00
Beginner: >6:00

Training Focus

This workout develops the following fitness attributes:

Power (9/10): Explosive hip extension and rapid turnover are essential. Each rep is a high-power effort, rewarding athletes who can generate speed under the bar.
Strength (8/10): The load requires above-average pulling and overhead strength to repeatedly take the bar from floor to locked-out overhead with control.
Flexibility (6/10): Solid shoulder, thoracic, hip, and ankle mobility are needed to receive and stabilize the bar efficiently, especially if squat catches are used under fatigue.
Stamina (6/10): Thirty challenging reps tax posterior chain, core, and shoulders. The limiter is sustaining quality receptions and lockouts across repeated efforts with short rest.
Speed (6/10): Cycle speed matters, but is capped by safe setups and bar control. Advanced athletes hold a steady 4–8 seconds per rep without technique breakdown.
Endurance (3/10): Minimal monostructural work. Heart rate spikes from repeated heavy efforts, but aerobic demand is secondary to barbell proficiency and fast resets between reps.

Scaling Options

Scale to: 30 Snatches (135/95 lb) • 20 Snatches (175/125 lb) • 30 Power Snatches (115/75 lb)

Scaling Explanation

These options keep the heavy, fast barbell stimulus by adjusting load, volume, or catch style so athletes can move well and finish near the time cap.

Intended Stimulus

Heavy, fast, and technical. Athletes should feel a sprint-like effort with controlled urgency—quick singles or small touch-and-go sets that stay crisp. Breathing will spike, but the real limiter is barbell efficiency and strength. The best efforts finish in 3–5 minutes; others push the cap while avoiding misses.

Coach Insight

Pace: Open with disciplined singles every 5–8 seconds. Advanced athletes may hit 5–10 reps touch-and-go, then switch to quick singles. The one tip: Lock in a repeatable setup—hands, hook grip, lats, breathe—then go. Rhythm beats heroics. Avoid: Opening too hot, soft lockouts, and chasing failed reps. Misses cost more than rests.

Benchmark Notes

If you’re newer to heavy snatching, expect to approach the 6:00 cap. A solid intermediate goal is 5:00. Advanced athletes finish 3:30–4:30, and elites push sub-3:00. Use quick singles or small, tidy sets to sustain power and avoid misses, which quickly add time.

Modality Profile

This is a pure weightlifting piece: one heavy barbell movement done for time. No gymnastics or monostructural elements are included, so the entire demand centers on snatch mechanics, strength, and repeatable explosive efforts under fatigue.

Similar Workouts to Regionals 17.6

If you enjoy Regionals 17.6, you might also like these similar CrossFit WODs:

Regionals 18.5 (90% similar) - 30 Ring Muscle-Ups for Time Time Cap: 6 minutes...
AGOQ 21.5 (88% similar) - 12-9-6 Reps for Time Overhead Squats (165/115 lb) Burpee Box Jump Overs (30 in) Time Cap: 10 minute...
Regionals 16.5 (88% similar) - For time: 25/20 calorie Row 16 Burpee Box Jump Overs (24/20 in) 9 Bar Muscle-Ups Time cap: 6 minute...
Regionals 14.6 (87% similar) - For time: 30 Clean & Jerks (185/115 lb)...
Quarterfinals 22.5 (87% similar) - For time: 30 calorie Row 20 Burpee Box Jump Overs (24/20 in) 10 Snatches (185/135 lb) Time cap: 7 m...
Quarterfinals 21.5 (87% similar) - 9-6-3 Reps for Time Snatches (185/135 lb) Burpee Box Jump Overs (30 in) Time Cap: 7 minutes...
Regionals 16.7 (87% similar) - For time: 3 Legless Rope Climbs 27 Thrusters (95/65 lb)...
AGOQ 18.4 (87% similar) - AMRAP in 5 minutes 9 Handstand Push-Ups 6 Burpees 3 Snatches (165/115 lb)...

These WODs similar to Regionals 17.6 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	3/10	Minimal monostructural work. Heart rate spikes from repeated heavy efforts, but aerobic demand is secondary to barbell proficiency and fast resets between reps.
Stamina	6/10	Thirty challenging reps tax posterior chain, core, and shoulders. The limiter is sustaining quality receptions and lockouts across repeated efforts with short rest.
Strength	8/10	The load requires above-average pulling and overhead strength to repeatedly take the bar from floor to locked-out overhead with control.
Flexibility	6/10	Solid shoulder, thoracic, hip, and ankle mobility are needed to receive and stabilize the bar efficiently, especially if squat catches are used under fatigue.
Power	9/10	Explosive hip extension and rapid turnover are essential. Each rep is a high-power effort, rewarding athletes who can generate speed under the bar.
Speed	6/10	Cycle speed matters, but is capped by safe setups and bar control. Advanced athletes hold a steady 4–8 seconds per rep without technique breakdown.