Workout 22867

Created: October 30, 2026

Description:

For time:
15 power snatches
15 dumbbell thrusters
12 power snatches
15 dumbbell thrusters
9 power snatches
15 dumbbell thrusters
6 power snatches
15 dumbbell thrusters
3 power snatches
15 dumbbell thrusters

♀ 105-lb barbell and 20-lb dumbbells
♂ 155-lb barbell and 35-lb dumbbells
Stimulus and Strategy:
Today's workout is a couplet that pairs two demanding weightlifting movements. Choose a moderate power snatch weight that challenges you at this volume, and plan to perform consistent singles. For the dumbbell thrusters, choose a light load that lets you move at a quick pace and stay unbroken on most rounds. Both movements load the hips and shoulders, so expect that overlap to make each one harder than you might think.
Intermediate option:
For time:
15 power snatches
15 dumbbell thrusters
12 power snatches
15 dumbbell thrusters
9 power snatches
15 dumbbell thrusters
6 power snatches
15 dumbbell thrusters
3 power snatches
15 dumbbell thrusters

♀ 75-lb barbell and 15-lb dumbbells
♂ 115-lb barbell and 25-lb dumbbells
Beginner option:
For time:
10 hang power snatches
10 dumbbell thrusters
8 hang power snatches
10 dumbbell thrusters
6 hang power snatches
10 dumbbell thrusters
4 hang power snatches
10 dumbbell thrusters
2 hang power snatches
10 dumbbell thrusters

♀ 35-lb barbell and 10-lb dumbbells
♂ 45-lb barbell and 15-lb dumbbells
Resources:
The Power Snatch
The Dumbbell Thruster
The Hang Power Snatch
Find a gym near you:
View the CrossFit map

Number of Times Completed: 0