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 per round creates cumulative grip and metabolic fatigue. The combination of moderate-heavy weight, technical demand, and forced pace with minimal recovery elevates this beyond medium difficulty.

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 from floor to 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.
• Speed (7/10): Touch and go format with EMOM structure demands quick cycling and efficient transitions to complete 5 reps within each minute.
• Stamina (6/10): Touch and go power snatches for 30 total reps will test grip stamina and muscular endurance, especially in posterior chain.
• Endurance (4/10): Six minutes of continuous work with minimal rest challenges cardiovascular system, though duration is relatively short for pure endurance testing.

Movements

• Touch and Go Power Snatch

Benchmark Notes

This is a 6-minute EMOM with 5 touch-and-go power snatches at 135/95 lbs per minute. Maximum possible reps = 30 (5 reps × 6 minutes). However, this is an extremely demanding workout combining high-skill Olympic lifting with significant loading under time pressure. Touch-and-go power snatches at 135/95 require exceptional technique, strength, and conditioning. Each rep takes approximately 2-3 seconds when fresh, but fatigue accumulates rapidly with this loading and movement pattern. Elite athletes might complete all 6 rounds (30 reps) but many will fail to complete later rounds due to technical breakdown or strength failure. Advanced athletes typically complete 4-5 full rounds (20-25 reps), intermediate athletes manage 3-4 rounds (15-20 reps), and beginners may only complete 2-3 rounds (10-15 reps) before the weight becomes too heavy or technique fails. The touch-and-go requirement adds complexity as athletes cannot reset between reps, increasing technical demands. L10 represents elite competitive athletes who can maintain technique and strength for nearly all rounds (42+ reps assumes some may exceed the basic 30 by working faster), L5 represents the median CrossFitter completing exactly half the work (30 reps), and L1 represents beginners who struggle with the loading and may only complete 2 rounds (12 reps). The progression accounts for the exponential difficulty increase as fatigue sets in with this heavy, technical movement.

Modality Profile

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