8 Challenging Snatch Workouts every CrossFit Athlete Must Try

Snatch 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 light weight and lower, heavier lifts, as well as force you to lift under different heart rates, intensity levels and conditions.

If you want to learn more about technique, check out 5 ways to improve your snatch technique.

Pick a WOD and have some fun!

1. PARTNER SNATCH WORKOUTS FROM 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. SNATCH WORKOUTS – 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 Photography

4. SNATCH 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 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

As Snatch Workouts go, this is a fun one!

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 AMRAP

• 10 minute AMRAP
• 15 Snatches (men 61 kg, women 43 kg)
• 15 toes to bar
• 15 pull ups

Source: RX'd Photography

8. SNATCH 1RM

Nice and simple. You have 7 minutes to find a 1rm.

Source: JFZ Photography