Workout Description

Why This Workout Is Very Hard

This workout combines heavy technical lifting (135/95 power snatch) with forced pacing that prevents adequate recovery. The EMOM format allows only 55-60 seconds per round, requiring athletes to complete 5 touch-and-go snatches and reset within that window for 12 straight minutes. The weight is challenging for most athletes, and the touch-and-go requirement under time pressure with accumulating fatigue makes this accessible only to experienced CrossFitters with solid snatch technique.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatch is fundamentally an explosive movement requiring rapid force production from floor to overhead in one fluid motion.
• Stamina (8/10): Touch and go power snatches for 60 total reps will heavily tax grip strength, posterior chain, and shoulders with accumulating muscular fatigue.
• Flexibility (8/10): Power snatch demands exceptional mobility in ankles, hips, thoracic spine, and shoulders for proper receiving position and overhead stability.
• Endurance (7/10): Twelve minutes of continuous work with minimal rest challenges cardiovascular system, requiring sustained aerobic capacity throughout the EMOM format.
• Strength (7/10): 135/95 lb power snatches require significant strength across multiple muscle groups, particularly posterior chain, shoulders, and core stability throughout the movement.
• Speed (6/10): EMOM format demands efficient cycling of touch and go reps within each minute, requiring quick transitions and consistent movement tempo.

Benchmark Notes

This is a 12-minute EMOM with 5 touch-and-go power snatches at 135/95 lbs per minute. Maximum possible score is 60 reps (5 reps × 12 minutes). The key factors are: 1) Touch-and-go requirement maintains barbell contact, making it more demanding than singles, 2) Power snatch technique at moderate-heavy load (135/95), 3) EMOM format provides forced rest but creates pressure to complete within each minute. For power snatches at this load: Elite athletes can maintain consistent 8-12 second windows per set of 5, leaving 48-52 seconds rest. Advanced athletes need 12-18 seconds, leaving 42-48 seconds rest. Intermediate athletes require 18-25 seconds, leaving 35-42 seconds rest. Failure typically occurs when the 5-rep set cannot be completed within the minute. Most athletes will complete 8-12 full rounds before technique breakdown or strength failure. This is similar to Isabel (30 snatches for time) but the EMOM format changes the limiting factor from pure speed to consistency under fatigue. Using Isabel as an anchor: L10 athletes complete Isabel in 90-130 seconds, suggesting they can maintain high power output. In this EMOM format, they should complete 10-12 full rounds (50-60 reps). L5 athletes complete Isabel in 260-320 seconds, indicating they would struggle with consistency here, likely completing 6-8 rounds (30-40 reps). L1 athletes who take 8+ minutes on Isabel would likely complete only 4-5 rounds (20-25 reps) before form breakdown. Final targets: L10: 420+ reps, L5: 360 reps, L1: 240 reps.

Modality Profile

Touch And Go Power Snatch is a barbell weightlifting movement using external load, making it 100% Weightlifting modality