Thu, Oct 8, 2026 CrossFit
Strength
Power Snatch Complex

Power Snatch + Hang Power Snatch

WOD
AMRAP 12

10 Toes to Bar
5 Hang Power Snatch 95/65
5 Cal Row

- Add 5/3 Calories on the rower every round

Score: Rounds & Reps

Intermediate L1
10 Leg Swings
5 Hang Power Snatch 75/55
5 Cal Row

- Add 5/3 Calories on the rower every round

Intermediate L2
6 Toes to Bar
5 Hang Power Snatch 95/65
5 Cal Row

- Add 5/3 Calories on the rower every round

Scaled:
10 Knees to Chest
5 Hang Power Snatch 45/35
5 Cal Row

- Add 3/2 Calories on the rower every round


GOAL: Shoulder Endurance + Increasing Rower Intensity
TARGETS: ~0:35-0:40 per Toes to Bar + Hang Power Snatch. ~ 0:15-0:30 per 5/3 Cal Row.
RPE: 7-9/10. (Increasing RPE]

Our workout has two movements with static reps and one movement with dynamic reps that increase each round. This means the goal is to keep our static rep movements (Toes to Bar / Hang Power Snatch] unbroken and steady, while we increase the intensity a bit each round for our dynamic movement (Calorie Row]. This is a Calorie Row workout so the other movements shouldn't force the athlete to rest or break too often or at all. Toes to Bar should be unbroken or reduced to ensure they stay that way. Hang Power Snatches are light and should allow for a quick transition from the rig to the barbell. If athletes check how long the first row takes them, they can add ~that much time each round to
how long it will take to finish the new set of Calories. This can help strategize and choose pacing based on how long the athlete will be on the rower. Once at the round of 20/14 athletes will really need to step on the gas to separate themselves from the pack.

MOVEMENT GOALS
Toes to Bar: Unbroken + fast. RPE 8/10.
Hang Power Snatch: Light barbell that can be cycled from the high hang. RPE 7/10.
Calorie Row: Start moderate and end fast. RPE 7-9/10.