CrossFit Open 12.2
As many reps as possible in 10 minutes of: 30 snatches (weight 1) 30 snatches (weight 2) 30 snatches (weight 3) Then as many snatches as possible (weight 4)Start CrossFit Open 12.2 with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 75, 135, 165, then 210 lb
Women: 45, 75, 100, then 120 lb
Scaled
Men: No Scaled division before 2015. Reduce the load or scale the movements.
Women: No Scaled division before 2015. Reduce the load or scale the movements.
Movements
- Snatch
Movement standards
Bar goes from the floor to locked out overhead in one motion; any style of snatch (power, squat or split). Finish with hips, knees and arms extended.
Equipment
- Barbell
Coaching notes by goal
Bulking: Snatch Strength
Before: Build to a heavy single snatch, then 3 × 2 at 80%.
Pacing: Fast singles at weight 1, then a steady rhythm. Most athletes score in the second or third barbell.
After: 3 × 5 Overhead Squats + 3 × 8 Snatch-Grip RDLs.
Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.
Maintaining: Barbell Cycling
Before: Build through all four loads with 1-2 reps each.
Pacing: 30 light reps in 2-2.5 minutes, then one rep every 8-10 seconds at the heavier loads.
After: Shoulder and hip mobility + 6 min easy bike.
Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.
Cutting: Technique First
Before: 6 min light cardio + empty-bar snatch drills.
Pacing: Only go up a load when every rep looks the same; stay there if form slips.
After: 12 min Zone 2 walk.
Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/workout/2012/03/02; CrossFit South Brooklyn 12.2 post