WOD: Kam Patterson
Thursday, September 3, 2026 | CrossFit MYO, San Jose CA
The Workout
Kam Patterson
30/24 Bike Cal Straight Into: 21-15-9 Hang Power Snatch (75/55lbs) MB Situps (20/14lbs)
What Makes This Workout Effective
Today’s For Time WOD “Kam Patterson” targets the posterior chain and core through hang power snatches while challenging anaerobic capacity with the bike and med-ball sit-ups. The descending rep scheme (21-15-9) allows you to push hard on the heavier round and then recover as fatigue builds. Expect a strong grip, midline, and hip-popping demand from start to finish.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 30/24 Bike Cal, 21-15-9 Hang Power Snatch (75/55lbs), MB Situps (20/14lbs) |
| Intermediate | Hang Power Snatch at 65/45lbs, MB Situps at 14/10lbs, 20/16 Bike Cal |
| Beginner | Hang Power Snatch at 45/35lbs with full range of motion focus, AbMat Sit-Ups (no med ball), 20/14 Bike Cal |
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: Should I bike hard or pace the 30/24 calories to save energy for the snatches?
A: Push the bike at a hard but controlled pace—roughly 80-85% effort. You want to start the snatches with a slightly elevated heart rate and tired legs, but not gasping. Going all-out on the bike typically costs more time on the barbell than it saves in the saddle.
Q: How should I break up the snatches to avoid grip failure?
A: On the 21s, break into manageable sets of 5-7 reps with quick breath breaks. By the 15s and especially the 9s, you can string together bigger sets since the volume drops. Let the barbell rest on your hips during breaks to preserve grip rather than hanging onto it.
Q: I’ve never done a hang power snatch. What should I focus on for my first attempt?
A: Start with a light barbell and master the hip contact point—shrug and snap the bar with your hips, then punch up under it. Keep the bar close to your body and catch it in a quarter squat with arms locked. Ask your coach to watch your first few reps for instant feedback.
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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