Workout Description
Warm Up SOP plus: :30 PVC lat stretch 20 PVC Pass through 15 PVC Split Jerk 10 PVC OHS :30 Snatch grip overhead hold in bottom position 20 Pushup 15 Mountain Climbers 10 Pullup :30 L-sitStrength /Skill: In 5:00; 3x(2+3) Snatch Pull + No Contact Squat Snatch * Weight should be very light (20-40%) In 10:00; Find 1RM Snatch * No more than 3 Misses Metabolic Conditioning : 5 RFT: 9 Snatches (any variation) 7 Snatch Grip Push Press 5 Overhead Squat * Every 2:00, including 0:00, 20 Double-unders ** Metcon to be done with 45% of weight accomplished 1RM Snatch Score = Time
Why This Workout Is Very Hard
The metcon follows a true 1RM snatch attempt, meaning athletes enter already fatigued in exactly the muscles needed. All three metcon movements — snatches, snatch grip push press, and OHS — are overhead and technically demanding, creating brutal cumulative shoulder and core fatigue. The mandatory double-unders every 2:00 (starting at 0:00) disrupt rhythm rather than provide rest. Despite 45% loading, 105 technical overhead barbell reps post-max-effort makes this Very Hard.
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): The snatch is among the most explosive movements in CrossFit. Both the technical 1RM work and the metcon's repeated snatches require maximal hip extension speed and bar acceleration throughout.
- Flexibility (8/10): Snatch, overhead squat, and snatch-grip push press all demand significant shoulder mobility, thoracic extension, hip flexion, and ankle dorsiflexion. The warm-up specifically targets these mobility prerequisites.
- Strength (7/10): Finding a 1RM snatch is a true maximum strength and power expression. The metcon drops to 45%, reducing absolute strength demand, but the 1RM effort anchors the session in high-intensity loading.
- Stamina (6/10): Five rounds of 21 total barbell reps at 45% 1RM accumulates meaningful overhead muscular fatigue. Grip, shoulder, and core stamina are repeatedly taxed across snatches, push press, and OHS.
- Speed (5/10): The every-2-minute double-under interruption creates a sprint-and-recover rhythm. Barbell cycling efficiency matters for time, but the loading and complexity moderate true cycling speed.
- Endurance (4/10): The metcon's 5 RFT format with double-unders every 2 minutes creates moderate cardio demand, but the barbell-heavy structure limits sustained aerobic output. Not a long-duration cardio stimulus.
Movements
- L-Sit
- Mountain Climber
- Push-Up
- General Mobility
- Squat Snatch
- Overhead Squat
- Split Jerk
- Snatch Pull
- Snatch
- PVC Passthrough
- Pull-Up
- Double-Under
- Snatch Grip Push Press
Modality Profile
14 total movements split evenly. Gymnastics (7): PVC Lat Stretch, PVC Passthrough, Push-Up, Mountain Climber, Pull-Up, L-Sit, Double-Under. Weightlifting (7): PVC Split Jerk, Overhead Squat, Snatch Grip Overhead Hold, Snatch Pull, Squat Snatch, Snatch, Snatch Grip Push Press. No monostructural movements present. Result: G 50% / M 0% / W 50%.
