WOD: Snatch 5x3 + I-80 — Snatch, Run
Monday, July 6, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 3 Rounds 5/5 Leg Swings 5 PVC Pass Through 5 PVC OHS
3 Rounds 3 Muscle Snatch 3 Snatch Push Press 3 OHS
3-2-1 3-Position Snatch
Score type: Not Scored
Snatch 5x3
Snatch for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps
Score type: Load
Prep
200m Run 2 x 4/4 1-Arm DB Strict Press (Lt. Wt.) 200m Run 4/4 1-Arm DB Strict Press
Score type: Not Scored
I-80
For Time 800m Run 80 Strict 1-Arm DB Press (50/35lbs) 800m Run
What Makes This Workout Effective
Today’s For Time workout combines high-volume strict overhead pressing with aerobic running to challenge your muscular endurance and cardiovascular recovery. By alternating between the steady state of the 800m run and the localized fatigue of the DB Strict Press, you are training your body to maintain power output under metabolic stress.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 800m Run + 80 Strict 1-Arm DB Press (50/35lbs) |
| Intermediate | 600m Run + 80 Strict 1-Arm DB Press (35/20lbs) |
| Beginner | 400m Run + 80 Strict DB Press (20/15lbs) or DB Push Press |
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 800m runs to avoid burning out during the DB presses?
A: Treat the first run as a moderate “buy-in” at roughly 70-80% effort; if you redline early, your shoulders will feel significantly heavier during the 80 strict presses.
Q: What is the best strategy for the 80 Strict DB Presses to avoid total muscle failure?
A: Break the reps into small, manageable sets (e.g., 10 per arm) with quick breaths at the top. Avoid going to absolute failure on a single set, as strict pressing requires more recovery than push pressing.
Q: I’ve never done a Snatch before; how do I handle the strength portion of the class?
A: We will start you with a PVC pipe to master the overhead position and the “catch,” focusing on a fast elbow turnover before moving to a light dumbbell.
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