This is the CrossFit class our members did at RADD in Glen Cove. Do it wherever you train, scale anything you need to, then tell us how it went at the bottom of the page.
Warm-Up
Warm-Up
No machines in today's workout — grab whatever you like for 2 minutes to get warm, or walk straight in.
2 Rounds:
10 Air Squats
10 Good Mornings (empty bar)
10 Band Pull-Aparts
:20 Dead Hang
Then, with the empty bar, 2 rounds:
5 Muscle Snatch
5 Overhead Squat
5 Snatch Balance
Cue for the power snatch: the bar goes UP your body, not away from it. Wide grip, sweep it back into the hip, and finish tall before you drop under. If the bar swings out and away, slow down and go lighter.
MetCon
3 SETS — AMRAP 6, rest 2:00 between sets
AMRAP 6:
9 Power Snatch (75/55)
12 Burpees Over Bar
Rest 2:00, then go again. Three sets total, 22 minutes on the clock.
Stimulus: Target 4 to 5 rounds in each six minute window, 12 to 15 rounds across the three. The rest is real, so the sets are supposed to be uncomfortable. If your third set is your best set, you left something on the table in the first two.
That target comes from what this gym actually did last week, not from a guess. Last Wednesday's five rounder was built at 13 to 16 minutes and came in at 12:52 average, so you move faster than the math says. This one is built with that in.
Scaling, Power Snatch:
Rx 75/55 Power Snatch
Hang Power Snatch, same weight
65/45 Power Snatch
35/25 Dumbbell Snatch, alternating
The barbell should be light enough for all 9 unbroken in set one. If it is not, it is too heavy for this piece.
Scaling, Burpees Over Bar:
Rx jump over the bar, two feet
Step over the bar
12 regular Burpees beside the bar
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: total rounds + reps across all three sets. Keep a running count and log the total, not each set.
Score · Rounds + Reps
Scores from the gym
Members who chose to share their scores, first names only.
MetCon
No shared scores on this one yet.
Did this workout?
Tell us your score and what you thought. Better yet, come do the next one with us. Your first class is free, every workout scales to where you are today, and a coach walks you through all of it. Send this and Dan will text you back personally, usually the same day.