WOD: Cinco de Mayo — Snatch, Max Cal Bike
Tuesday, May 5, 2026 | CrossFit MYO, San Jose CA
The Workout
Cinco de Mayo
5 Rounds 5min AMRAP 5 Snatches (155/105lbs) Max Cal Bike (2:30max)
Score type: Calories
What Makes This Workout Effective
Today’s AMRAP pairs explosive barbell snatches with max-effort bike calories to attack two demanding energy systems back-to-back. The snatch demands overhead stability and hip power under technical precision — then the bike forces you to sustain cardiovascular output while your shoulders and midline are already compromised. Over 5 rounds, this trains your body to maintain mechanics under accumulated fatigue, exactly the kind of resilience that carries over to real life.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 5 Snatches (155/105lbs), Max Cal Bike (2:30max) |
| Intermediate | 5 Snatches (115/75lbs), Max Cal Bike (2:30max) |
| Beginner | 5 Snatches (lighter load), Max Cal Bike (2:30max) — focus on mechanics over load |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching, hip openers, and shoulder prep. |
| Skill/Strength | 20 min | Snatch technique review and build-up sets. |
| WOD | ~25 min | 5 Rounds of the 5min AMRAP. |
| Cooldown | 5 min | Recovery and mobility. |
FAQ
Q: How should I approach the snatch weight today? A: Choose a load you can complete all 5 reps unbroken with consistent technique. If your form breaks down by round 3, drop the weight — the stimulus is speed and precision, not grinding.
Q: How do I pace the bike to maximize calories? A: Treat it like a sprint with a ceiling. Get your RPM high immediately and hold it — with a 2:30 cap there’s no time to ease in. Start hard and hang on.
Q: Can I sub the snatch if I’m not confident with the movement yet? A: Yes. Make the barbell weights heavy enough so that it challenges you, but adjust accordingly and ask a coach if you need further assistance.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — our coaches modify movements to match your fitness level.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136