Workout 5
Thirty heavy snatches for time. Josh placed 1st in Men 50-54. Below: the workout next to the exact version you can do on your first day at O-SEA.
How Josh did at the 2025 Age-Group Semifinals.
Score as posted: 2:25 (30 reps). See it on the official leaderboard.
The workout, and your first-day version.
Same format and order, smaller doses. The official workout and movement standards are on CrossFit’s site.
For time
- Snatches30 reps, 155 lb
Time cap: 10 minutes
For time
- Hang power snatches30 reps in sets of 3 to 5, PVC pipe or an empty training bar
Time cap: 10 minutes
What changes for your first day, and why.
Each swap keeps the job the movement does in the workout. The cues are what an O-SEA coach will say while you do it.
Snatches, 155 lbHang power snatches with a PVC pipe or empty bar
Why this swap. The snatch is the most technical lift in CrossFit. A PVC pipe from the hip teaches the path of the bar with no load.
Coach cues
- Find your wide grip
- Set up and push the floor
- Jump with the bar in the hip crease
Do this one with a coach.
Come in for a free consultation. A coach walks you through the first-day version, checks every load, and stays with you to the end.