Workout Description

Why This Workout Is Hard

While 135/95lb power snatches are manageable weights for average CrossFitters, the EMOM format creates significant challenge. Touch-and-go requirement prevents resetting between reps, demanding consistent technique under fatigue. Six minutes of unbroken barbell cycling with only 25-35 seconds rest between rounds creates cumulative grip and metabolic fatigue. The combination of moderate-heavy weight, technical demand, and forced pace makes this substantially harder than the same reps with adequate rest.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatch is quintessential power movement requiring explosive hip extension and rapid force development to accelerate barbell overhead.
• Flexibility (8/10): Power snatch demands exceptional mobility in ankles, hips, thoracic spine, and shoulders for proper receiving position and overhead stability.
• Strength (7/10): 135/95 lb power snatch requires significant strength across full kinetic chain, from floor to overhead in explosive movement pattern.
• Stamina (6/10): Touch and go power snatches for 30 total reps will test grip stamina and muscular endurance, especially in posterior chain.
• Speed (5/10): EMOM format requires efficient cycling and quick transitions, though 5 reps per minute allows moderate pacing within each set.
• Endurance (4/10): Six minutes of continuous work with minimal rest challenges cardiovascular system, though duration is relatively short for pure endurance testing.

Benchmark Notes

This is a 6-minute EMOM with 5 touch-and-go power snatches at 135/95 lbs per minute. Maximum possible score is 30 reps (5 reps × 6 rounds). I'll analyze this by examining the technical demands and fatigue patterns. Movement Analysis: - Touch-and-go power snatch at 135/95 lbs is a high-skill, high-intensity movement - Each rep takes approximately 2-3 seconds for elite athletes, 3-4 seconds for intermediate - Touch-and-go requires maintaining grip and position between reps - 135/95 lbs represents roughly 70-80% of most athletes' power snatch max EMOM Fatigue Pattern: - Minutes 1-2: Athletes can likely complete all 5 reps with 45-50 seconds rest - Minutes 3-4: Fatigue accumulates, may need to break into 3+2 or similar - Minutes 5-6: Significant fatigue, potential for missed lifts or incomplete rounds Performance Breakdown: - L10 (Elite): Complete all 30 reps with technical proficiency - L8-L9: Complete 5-6 rounds, may miss 1-3 reps in final minutes - L5-L7 (Average): Complete 4-5 full rounds, struggle in later minutes - L2-L4: Complete 2-4 rounds, technique breaks down early - L1: May only complete 1-2 full rounds due to load/skill limitations This workout is similar to high-intensity barbell cycling seen in competitions. The limiting factors are grip strength, posterior chain fatigue, and technical breakdown under fatigue. Unlike Isabel (30 snatches for time), this EMOM format forces a specific pace and doesn't allow extended rest. Final targets: L10: 30 reps, L5: 25 reps, L1: 12 reps

Modality Profile

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