WOD: Fettuccine
Monday, July 27, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 3 Rounds 10 Banded Pull Aparts 5 Scap Pullups
3 Rounds 5 Banded Pass Through 5 Ring Rows
Pullups 3 x 1 2 x 3 1 x 3+
Score type: Not Scored
Strict Pullups
14min EOMOM One Set
Score type: Reps
Prep
4 Rounds (1 Side/Round) 4 1 Arm DB Front Squat 4 1-Arm DB Snatch
2 Rounds 4 Double DB Front Squat 4 Double DB Snatch
Score type: Not Scored
Fettuccine
21-15-9 Double DB Snatch (2 x 50/35lbs) DB Front Squats (2 x 50/35lbs)
What Makes This Workout Effective
Today’s For Time finisher combines double dumbbell snatches and front squats in a descending rep scheme that taxes both power output and local muscular endurance in the legs, shoulders, and midline. The preceding EOMOM unilateral work builds anti-rotation stability and identifies side-to-side imbalances that would otherwise hide under bilateral loading. Together, this sequence trains the ability to maintain movement quality and cycle rate under accumulating fatigue — a direct carryover to high-stakes professional demands where decision-making degrades under pressure.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Double DB Snatch (2×50/35lbs), Double DB Front Squat (2×50/35lbs); 1-Arm DB Snatch, 1-Arm DB Front Squat; Strict Pullups 3×1, 2×3, 1×3+; Banded Pull Aparts, Scap Pullups, Banded Pass Throughs, Ring Rows |
| Intermediate | Double DB Snatch (2×35/25lbs), Double DB Front Squat (2×35/25lbs); 1-Arm DB Snatch (35/25lb), 1-Arm DB Front Squat (35/25lb); Banded Strict Pullups 3×1, 2×3, 1×3+; Banded Pull Aparts, Scap Pullups, Banded Pass Throughs, Ring Rows |
| Beginner | Single DB Snatch (alternating, 35/25lb), Goblet Squat (35/25lb); 1-Arm DB Snatch (light), 1-Arm DB Front Squat (light); Jumping Pullup Negatives 3×1, 2×3, 1×max hold; Banded Pull Aparts, Active Hangs, Banded Pass Throughs, Inverted Rows (feet on floor) |
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 21-15-9 to avoid blowing up on the double DB snatches?
A: Treat the 21s as a controlled warm-up — break into two or three sets rather than going unbroken, since burning out early costs more on the 15s and 9s than a short pause ever will. Keep your grip relaxed between snatch reps so your forearms last the whole piece, and reset your stance fully before each front squat instead of rushing back under the dumbbells. Aim for even pacing across all three rounds rather than sprinting the 21s and crawling through the 9s.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
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