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
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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