WOD: Back Squat 5x5 + Road to Hana — Snatch, Back Squat, Burpee
Wednesday, June 24, 2026 | CrossFit MYO, San Jose CA
The Workout
Back Squat 5x5
Back Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps
Score type: Load
Road to Hana
15 Burpees Over Bar 15 Power Snatch (115/85lbs) 15 Burpees Over Bar 12 Power Snatch (135/95lbs) 15 Burpees Over Bar 9 Power Snatches (155/105lbs) 15 Burpees Over Bar
What Makes This Workout Effective
Today’s For Time workout utilizes a descending rep scheme of heavy power snatches paired with burpees to create a high-intensity metabolic demand. The 5x5 back squats build foundational posterior chain strength and bone density, while the “Road to Hana” finisher forces you to maintain explosive power under significant cardiovascular fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Power Snatch (115/85, 135/95, 155/105), Burpees Over Bar |
| Intermediate | Power Snatch (95/65, 115/85, 135/95), Burpees Over Bar |
| Beginner | Dumbbell Power Snatch (35/20lbs), No-Reps Burpees (step back) |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace the burpees to avoid burning out before the snatches?
A: Treat the burpees as your “recovery” by maintaining a steady, rhythmic pace rather than sprinting, ensuring you have the stability and grip strength needed for the heavy snatches.
Q: Should I break the snatches into smaller sets as the weight increases?
A: Yes. While the reps decrease (15, 12, 9), the load increases; plan for quick singles or small sets of 3-5 to maintain a flat back and avoid technical breakdown.
Q: I’ve never done a power snatch before; what is the most important thing to remember?
A: Focus on “driving the floor away” with your legs and keeping the bar close to your body; the power comes from your hips, not your arms.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136