Every minute on the minute for 20 minutes, complete:
Minutes 0-5 - 1 snatch high pull
Minutes 6-10 - 1 hang squat snatch
Minutes 11-20 - 1 squat snatch
Post loads to comments.
Stimulus and Strategy:
Today, you'll take on heavy snatch variations, building in load. Remember, heavy is relative to each person, so challenge yourself with heavier loads, while ensuring you can maintain sound mechanics throughout. Focus on the first and second pulls during the first lift. Focus on the second and third pulls in the second lift. Then, use the third lift to pull it all together.
Intermediate option:
Same as Rx'd.
Beginner option:
Every minute on the minute for 20 minutes, complete:
Minutes 0-5 - 1 snatch high pull
Minutes 6-10 - 1 hang power snatch
Minutes 11-20 - 1 power snatch + overhead squat
Resources:
The Hang Squat Snatch
The Squat Snatch
The Power Snatch
The Hang Power Snatch
The Overhead Squat
What Is a Snatch?
Find a gym near you:
View the CrossFit map
Comments on 260309
116 Comments
Beginner option
0-5’ from 40 to 60kg
6-11’ from 40 to 45kg
12’-20’ 40kg
Beginner for me today. 0-5 85# Snatch Pull, 6-10 55# hang power snatch, 11-20 55# power snatch + overhead squat.
Hs: 40/40/45/45/50
Sn: 40/45/45/50/50/55/55/60/60 PR
M/45/67kg
205/165/180LB
Hang squat snatch 6-10: 40, 40, 45, 45, 50kg
Squat snatch 11-20: 40, 40, 45, 45, 47.5, 47.5, 50, 50, 50, 50kg
20, 30, 30, 30, 30kg
Overall built to 145lb. Failed 150lb multiple times, but happy with the effort nonetheless. Postponed this one till after the end of the open since squat snatches for strength are often an adventure.
Felt good and did two more reps with 105lbs and then 115lbs.
50
40, 45, 45, 45...
Rx
SHP 20/25/30/30/30 kg
HSS 20/20/25/25/25 kg
SS 20/20/20/25/25/25/30/30/35/35 kg
115 125 135 145 155
125 135 145 155 155
135 145 155 165
38kg
38kg
2x each for squat snatch
M52/5'11/220#
Snatch High Pull: 65-95115-135-155#
Hang Squat Snatch: 95-115-125-135-145#
Squat Snatch: 145-155-165(f)-135-145-155-skip-165(f)-skip-165#
Snatch high pull
95-95-105-105-115
Hang Squat Snatch 115-115-125-126-125
Squat snatch
135x3, 140x3, 145x2, 150x2
M/49/6’4”/220#
Been a while since I managed a workout (work, ski trip, etc)
Performed at home so had some
subs:
Rows as rxd
Subbed alternating one-armed kb HPCs (25#, 35#, 55#)
Subbed jumping squats for box jumps
17:49 including rest (12:49 without rest)
Snatch 235
Minutes 0-5 - 1 snatch high pull | 88lbs - 110lbs - 132lbs - 132lbs - 132lbs - 132lbs
Minutes 6-10 - 1 hang squat snatch | 88lbs - 88lbs - 88lbs - 88lbs - 88lbs
Minutes 11-20 - 1 squat snatch | 88lbs for all
Hang squat Snatch: 45KG
Squat Snatch: 45KG
Sub/Scale- increase 5# each round)
3 Snatch Pull (50-70#)
2 hang power snatch (75-95#)
1 power snatch (100-145#)
275-305-325-335-340.
185-190-195-200-205.
210-215-220-225-230-235-240-245-250-255.
M/31/185 - Rx.
Did OHS and burpee sprints after.
Snatch high pulls 115-125-135-145-155lb
Hang Squat Snatch 115-125-135-145-155lb
Squat Snatch 135-135-145-145-155❌-155-155-160-165❌-165❌
42kg
60
60
70
Hang squat snatch DB Right 8,10,10,12.5,12.5kg
Squat snatch DB Right 8,10,10, 5x 12.5, 15 ❌, 15 ✅
155
Hang Squat Snatch 40, 45, 50, 52.5, 55kg❌
Squat Snatch 40, 42.5, 45, 47.5, 50, 52.5, 55, 57.5 ❌, 57.5❌, 57.5✅
Hang Squat Snatch: 135
Squat Snatch: 155
Hang Squat Snatch: 135
Squat Snatch: 155
35kg
45kg
55kg primeira vez fazendo snatch... movimento bastante complexo
Snatch high pull: 135 to 165
Hang squat snatch: 95 to 100
squat snatch: 95 up to 120
tough skills day for me.
Doing well with them at those weights though!
Dang. Well done!
65kg
78kg - New PR
Snatch High Pull:
135-145-155-165-175lbs.
Hang Snatch:
135-140-145-150-155lbs.
Snatch:
165-170-175-180-185-185-185-185-185-185lbs.
Fantastic!
10-20 70#
snatch high pull
95
115
135
145
155
hang squat snatch
75
85
95
100
105
squat snatch
95
95
95
115
115
115
120
125
Minutes 0-5 - 1 snatch high pull
20 kg
20 kg
30 kg
35 kg
40 kg
Minutes 6-10 - 1 hang squat snatch
20 kg
20 kg
25 kg
20 kg
20 kg
Minutes 11-20 - 1 squat snatch
11-16 : 20 kg
16-20 : 24 kg
185, 135, 135
dad used 11lbs and just worked on form
46/176cm/lbs
HSP- 65-75-85-95-105
HSS- 65-75-75-75-75
SS- 65-75-80-85-90(f)-90-95-100-105-115(f)
Like Lincoln, took an extra minute and completed 115 successfully after time expired.
Hang Squat Snatch is harder than Squat Snatch. Working with half the momentum.
Nicely done, brother!
Agree with hang squat snatch being harder, I actually just hang power snatched one rep accidentally
Great work!
205 for hang snatches
225 full snatches
Beast mode!
Nice!
Great !
40kg
48kg
40
40
85#
55#
65# x 2
Great job!
30,30,35,35,37.5
30,32.5,35,37.5,37.5
30,32.5,35 all the rest
Rx
65-75-85-95-105
65-75-85-95-95
75-75-85-85-95-95-95-105-105-115(f)
The fail at 115 felt mental so gave myself another minute and hit it again after time was up - got it. SS is the lift I am most wary of when it comes to injury. Some joints weren't too fond of this going in and are more unhappy coming out, but only a little more.
Awesome work, man!
Great job pushing through the mental roadblock! These are fine weights for this too!
5 x High Squat Snatch 15kg
10 x Squat Snatch
Subbed/scaled Saturday's sprint workout. Results there. You suspects are sooooo fast on the rower and box. Hat's off to all 0' y'all.
Because Bob...good to see you back, and killing it.
Favo, I pity the poor fool who tells you to "act your age."
Good work on that, Jim! I understand how frustrating tendonitis can be.
Great job on that one!
"All o y'all" had me singing Sabotage all day & I definitely need a Mr. T tee shirt!
From empty barbell to 80 Kg
Well done!
Fantastic!
Hang Sn: 50Kg
Snatch: 50Kg
Mobility warm up with steel mace, then high snatch pulls @ 55#/dropped to open bar (35#)for behind the neck snatch presses/then 15# training bar for same with squat-finished with 10#KB slow Turkish get ups & yoga for thoracic/shoulder mobility.
No loaded snatches until I unlock these shoulders & thorax a bit (or a lot)
Nice work! You'll get there with the mobility!
Using medieval weapons for warm up is next level
Thanks for the encouragement; I hope so! Shoulder mobility is a challenge for me. CN, it's a great longevity tool and does have the extra bonus of feeling pretty primal & looking bad ass. Steel club is on its way next. They are not easy to master with the weight distribution, but also great for balance & grip!
Beginner option
65-95-115-125-130
65-75-80-85-95
45-55-60-65-80
Nice, Charles, good careful progression.
155 RX
Lbs
Lbs
Solid!
Great job!
6-10 50
11-20 50
16-20 - 115#
First time snatching for weight in over a year
95,115,125,130,135lbs
115,130,135,135,135lbs
135,140,145, 150,155lbs
Minutes 0-5 - 1 snatch high pull (55, 75, 85, 105, & 105 lbs. 2 reps each)
Minutes 6-10 - 1 hang squat snatch (55, 75, 85, 105, & 105 lbs)
Minutes 11-20 - 1 squat snatch (55, 75, 85, 105, & 105 lbs)
Great work!
80 lbs in high pull
75 in hang squat snatch
70 in squat snatch
Nice job!
Rx 60 kg
Ты по моему что-то перепутал) обычно для рывкой тяги используются 110% от максимального рывка, для рывка в ПП 90%. То есть должно было случиться что-то вроде - 65 на тяге, 55 на рывке в ПП, и 60 на рывке классическом.
I was missing this info in "Stimulus and Strategy". Good to know.