Snatch CrossFit Workouts are a great test of technical skill, strength and mental toughness. These 8 workouts will challenge your capabilities in many different ways. They will force you to alternate between high reps of lightweight and lower, heavier lifts, as well as force you to lift under different heart rates, intensity levels and conditions.
A big snatch requires all the elements of flexibility, strength, power and technique. Without one of these, your snatch will eventually suffer.
Practising the snatch teaches one to apply force to muscle groups in proper sequence – from the centre of the body to its extremities. Learning and perfecting this vital movement benefits all athletes who need to impart force to another person or object, as is commonly required in nearly all sports.
If you want to learn more about technique, check out 5 ways to improve your snatch technique.
Pick one of these 8 snatch CrossFit workouts and have some fun!
1. SNATCH CROSSFIT WORKOUTS: PARTNER WOD WITH MIKKO SALO AND GRAHAM HOLMBERG
This workout sees the 09 and 10 CrossFit Games champions team up for a partner WOD. Pick a friend and challenge their score!
- 5 minute AMRAP
- 61 kg (135 lb) power snatches
- The first person completes 5 snatches while the other rests. Alternate like this for the full 5 minutes.
They managed to each hit 50 power snatches, 100 in total, what can you and your partner get?
2. HERO WOD RANDY
- 75 power snatches for time
- men 35 kg (75 lbs)
- women 25 kg (55 lbs)
Jason Khalipa is a machine!
3. ASCENDING REPS SNATCH WOD
- 3 rounds for time
- 10 snatches (men 61 kg, women 43 kg)
- 20 air squats
- 30 double unders
- 40 pull ups
- 50 bar facing burpees
Source: RX'd Photography4. SNATCH CROSSFIT WORKOUTS: ISABEL
- 30 snatches for time
- men 61 kg (135 lbs)
- women 43 kg (95 lbs)
For more advice on how to breathe and control your movements, check out the video of Emily
5. RICH FRONING SNATCH CROSSFIT WORKOUT
This is from Rich’s training so feel free to scale this to suit your own abilities. If you can hit these numbers then go for it, do what Rich does!
EMOM
- 6 reps on min for 5min at 61 kg (135 lbs) rest 2 min
- 4 reps at 84 kg (185 lbs) rest 2 min
- 3 reps 93 kg (205 lbs) rest 2 min
- 2 reps 102 kg (225 lbs) rest
Singles
- 116 kg (255 lbs)
- 120 kg (265 lbs)
- 122 kg (270 lbs)
6. OPEN 12.2 – THE SNATCH LADDER
MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
34 kg (75 lbs) Snatch, 30 reps
61 kg (135 lbs) Snatch, 30 reps
75 kg (165 lbs) Snatch, 30 reps
95 kg (210 lbs) Snatch, as many reps as possible
WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
20 kg (45 lbs) Snatch, 30 reps
34 kg (75 lbs) Snatch, 30 reps
45 kg (100 lbs) Snatch, 30 reps
54 kg (120 lbs) Snatch, as many reps as possible
MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
20 kg (45 lbs) Snatch, 30 reps
34 (75 lbs) Snatch, 30 reps
45 kg (100 lbs) Snatch, 30 reps
54 kg (120 lbs) Snatch, as many reps as possible
MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
16 kg (35 lbs) Snatch, 30 reps
25 kg (55 lbs) Snatch, 30 reps
7. SNATCH CROSSFIT WORKOUTS – AMRAP
- 10 minute AMRAP
- 15 Snatches (men 61 kg, women 43 kg)
- 15 toes to bar
- 15 pull ups
Source: RX'd Photography8. SNATCH 1RM
Not every workout has to be difficult or a full whiteboard. It can be as simple as this one.
You have 7 minutes to find your one-rep max.
Source: JFZ PhotographyKeep the focus to incorporate technique and activate the necessary muscles in the correct order. Record yourself doing a snatch to see your form and possible weaknesses.
Image Sources
- male-snatch-lift: RX'd Photography
- Female Crossfitter snatch lift: RX'd Photography
- snatch-block-lift: JFZ Photography
- Overhead Squat: Photo courtesy of CrossFit Inc.