WOD: Karabel
Monday, September 28, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 9min AMRAP 6 Plate Good Mornings 6 Plate Strict Press 6 Plate Cossack Squats 6 Plate OHL 6 Plate G2O 6 Plate Thrusters
Score type: Not Scored
Prep
9 Muscle Snatch + OHS 9 MB Front Squats 9 Snatch Lands (Power Receiving Position) 9 MB Squat Jumps 9 Hang Power Snatch 9 MB Thrusters
3 Rounds (build weight) 7-5-3 Snatches 5 Wall Balls
Score type: Not Scored
Karabel
10 Rounds 3 Snatches (135/95lbs) 15 Wall Balls
What Makes This Workout Effective
Today’s 10 rounds pair a technical lift with a leg-and-lung burner: three snatches at 135/95, then fifteen wall balls, ten times over. The snatch wants a patient pull and fast feet, and the wall balls arrive right after to load the same quads and hips while your breathing climbs — so the real test is whether your snatch still looks like a snatch in round eight. Thirty total snatches in the workout itself isn’t much volume; it’s the fatigue you bring back to it that makes this one hard.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Snatches at 135/95 lb and wall balls at your usual Rx ball and target — all 10 rounds of 3 and 15. |
| Intermediate | Power snatches at a load you can hit as three clean singles when tired (roughly 95/65 lb); wall balls with a lighter ball or a lower target, keeping 15 reps a round. |
| Beginner | Hang power snatches with an empty barbell or a PVC, or 3 dumbbell snatches per arm; wall balls with a light ball to a lower target, or 15 goblet squats to a box. |
Full Session Breakdown
| Block | What You’ll Do |
|---|---|
| Warmup | 3min Machine / -Then- / 9min AMRAP / 6 Plate Good Mornings / 6 Plate Strict Press / 6 Plate Cossack Squats / 6 Plate OHL / 6 Plate G2O / 6 Plate Thrusters |
| Prep | 9 Muscle Snatch + OHS / 9 MB Front Squats / 9 Snatch Lands (Power Receiving Position) / 9 MB Squat Jumps / 9 Hang Power Snatch / 9 MB Thrusters / 3 Rounds (build weight) / 7-5-3 Snatches / 5 Wall Balls |
| Karabel | 10 Rounds / 3 Snatches (135/95lbs) / 15 Wall Balls |
FAQ
Q: Should I touch-and-go the snatches or do singles?
A: Singles are the safer default. Three reps isn’t enough to save real time by cycling, and a missed rep from a rushed setup costs more than the time you’d save. Stand up, reset your feet, grip, pull. Save your speed for getting to the wall ball quickly.
Q: How should I break up fifteen wall balls when my legs are burning?
A: Decide now, not in round six. A planned 8-7 or 10-5 split from round one beats going unbroken early and falling apart later. Keep the break short — two breaths with the ball at your chest, not on the floor — because picking the ball back up from the ground adds a squat you didn’t need.
Q: I’ve never snatched. Can I still do this workout?
A: Yes. Get to class early and your coach will teach you a hang power snatch with a PVC or an empty bar — it’s the same pull and catch, starting from a shorter position. You’ll get the full conditioning piece from the wall balls either way, and you’ll leave with a real first snatch lesson.
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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