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Monday

250203

Workout of the Day

7 sets for load of:
1 snatch-grip deadlift
1 snatch pull
1 snatch
1 overhead squat

Post loads to comments.

Stimulus and Strategy:
Today’s workout is a heavy day with a snatch complex. The goal is to build across each set, working up as heavy as possible. Keep in mind that heavy is relative to each person's capacity and technique. Do not increase the loading if safety or technique are in jeopardy. As you complete each set, a regrip is allowed between the deadlift and snatch pull, and after the snatch pull. However, do not spend more than 10 seconds between movements. The snatch can be performed as a power or squat variation.

Scaling:
Reduce the loading of the barbell to maintain the integrity of each movement.

To reduce the complexity of the movement, reduce the load to an empty barbell or PVC pipe. For the snatch, perform a hang power snatch.

In case of an injury or limitation, perform this complex with a clean variation (clean-grip deadlift, clean pull, clean, and front squat). This complex can also be performed with a single dumbbell. For the overhead squat, consider an overhead lunge if overhead mobility is limited.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Use the hips and legs to drive the barbell up, then press under the bar to receive it as high as possible. As the load increases, expect to receive the bar in a lower squat.

Resources:
The Snatch
The Power Snatch
What Is a Snatch?

Find a gym near you:
View the CrossFit map

Comments on 250203

92 Comments

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Chase Hiland
February 6th, 2025 at 12:53 pm
Commented on: 250203

M/40


115-125-135-145-155-165-175


Honestly, didn't think 175 was in the books yesterday (when I did this). It was my first workout since last Thursday due to illness.

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Thomas Streck
February 4th, 2025 at 5:38 pm
Commented on: 250203

Rx


final lift 150lbs

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Christy Carr
February 4th, 2025 at 2:25 pm
Commented on: 250203

65, 70, 75, 75, 80, 80, 80 lbs

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Kris Walenty
February 4th, 2025 at 10:47 am
Commented on: 250203

50-53-55-58-60-63-63 kg

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Vito Zolota
February 4th, 2025 at 8:03 am
Commented on: 250203

72, 77, 83, 88, 94, 99, 104, 110

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Raymond Hogea
February 4th, 2025 at 4:28 am
Commented on: 250203

105-115-115-125-125-135-145

First time overhead squating that heavy. 145 went up no problem. Snatch form was a little sloppy though.

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Kyungtaek Kang
February 4th, 2025 at 1:56 am
Commented on: 250203

CFHIM 165 lb 예쁜딸 사랑해

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John Humphrey
February 4th, 2025 at 1:33 am
Commented on: 250203

95-115-135-155-155-165-165

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Keith Martin
February 4th, 2025 at 1:16 am
Commented on: 250203

m/52/5'11/215#


65-75-95-105-115-135-145

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Quinn McCutchen
February 4th, 2025 at 1:08 am
Commented on: 250203

55 yo M/5'9"/153 lbs


65-70-75-80-85-90-95 lbs

as Rx'ed

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Dave Powers
February 4th, 2025 at 12:57 am
Commented on: 250203

65 - 1 round

95 - 2 rounds

115 - 3 rounds

Front squats not OHS

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Josh Tomlinson
February 3rd, 2025 at 11:58 pm
Commented on: 250203

95-105-115-125-135-145, failed 155

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Derek Eason
February 3rd, 2025 at 11:25 pm
Commented on: 250203

165-170-175-180-185-190-195lbs.



*While my 2.5 Year Old Daughter wondered around and played!


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Favo K
February 3rd, 2025 at 11:46 pm

Watching Dad casually crush another work out. Good example & great work as usual!

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Lincoln Kerger
February 4th, 2025 at 12:11 am

Fantastic!

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Rory O'Connor
February 3rd, 2025 at 11:01 pm
Commented on: 250203

Scaled

7x 95 lbs

Deadlift

Clean Pull

Power Clean

Front Squat

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Jared Timmons
February 3rd, 2025 at 10:54 pm
Commented on: 250203

7 sets for load of:

1 DB deadlift

1 DB snatch pull

1 DB snatch

1 DB overhead squat


30-35-40-45-50-55-60

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Ricky Pedro
February 3rd, 2025 at 10:28 pm
Commented on: 250203

M/38 /212lb


75

95

115

135

145

155

Tried 165 failed, 155lb. I train from home so I am more forgiving with my rest times, did not exceed 20secs. I wanted to really get at these, I retried 165 but it wouldn't happen.

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Lincoln Kerger
February 3rd, 2025 at 11:06 pm

Well done!

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Favo K
February 3rd, 2025 at 11:47 pm

Great increases; nice job pushing through. 165 will happen.

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Ricky Pedro
February 4th, 2025 at 12:05 am

Thanks 🙏🏼

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Ken Corbin
February 3rd, 2025 at 10:05 pm
Commented on: 250203

M/35/205#/73”

Rx

  1. 75kg/165#
  2. 80kg/176#
  3. 85kg/187#
  4. 90kg/198#
  5. 95kg/209#
  6. 100kg/220#
  7. 105kg/231#
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Ricky Pedro
February 3rd, 2025 at 11:06 pm

Beast!

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Lincoln Kerger
February 3rd, 2025 at 11:06 pm

Winner, winner…that’s tremendous!

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Favo K
February 3rd, 2025 at 11:48 pm

What they said; awesome!

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Sam K
February 3rd, 2025 at 9:59 pm
Commented on: 250203

135

155

165

175

185

195

195


I could not will my knees to bend during the snatches, making them all power snatches. I did 195lbs twice because I had to press out of it the first time (the second time told but not nearly as bad).

M/35/229lbs

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Sam K
February 3rd, 2025 at 10:02 pm

*second time too🙄

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Lincoln Kerger
February 3rd, 2025 at 11:05 pm

Damn, Sam…beast!

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Jon Wilson
February 3rd, 2025 at 9:40 pm
Commented on: 250203

65

85

95

115

115

120

135

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Lincoln Kerger
February 3rd, 2025 at 11:05 pm

Nice!

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Coastie Nick
February 3rd, 2025 at 9:02 pm
Commented on: 250203

45-65-65-75-85-95-105

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Lincoln Kerger
February 3rd, 2025 at 9:14 pm

Good job bro!

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Favo K
February 3rd, 2025 at 11:49 pm

Well done!

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Caleb Huff
February 3rd, 2025 at 8:25 pm
Commented on: 250203

Switched to cleans b/c of low ceilings:


1 Clean Deadlift + 1 Clean Pull + 1 Clean + 1 Front Squat


225, 255, 275, 285, 290, 290, 290.




https://www.facebook.com/share/p/1FQjGeLfZk/?mibextid=wwXIfr

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Lincoln Kerger
February 3rd, 2025 at 8:35 pm

That's badass, fantastic!

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Favo K
February 3rd, 2025 at 11:50 pm

Nice!

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Michael Arko
February 3rd, 2025 at 6:59 pm
Commented on: 250203

Rotator cuff flare-up: touch of tendonitis at the triceps lateral head insertion point. Started Saturday with the DUs. Scaled down and subbed like this:

Deadlift and Snatch Pull with BARBELL

Snatch and OHS with DUMBBELL, left arm only


Barbell / Dumbell:

70 / 25 lbs

80 / 28 lbs

95 / 30 lbs

105 / 35 lbs

115 / 38 lbs

120 / 40 lbs

135 / 45 lbs


Learned that my Snatch Pull sucks and that I should have just done more of the heavy (maybe all 7 at 135 / 45).

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Lincoln Kerger
February 3rd, 2025 at 9:15 pm

Nice job still getting the work! Hope you heal quick.

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Lincoln Kerger
February 3rd, 2025 at 6:19 pm
Commented on: 250203

Rx'ish

45-55-65-75-85-85-95-95-105-115#

Then did 3 more sets at 95# after plus a set of 7 squat snatch at 65#


All snatches were power and reps touch-n-go. I generally don't snatch above 115# much so I'm happy with the work today, especially while still working the back up to speed. Same sentiment as James, it was good to have a Monday skills day.

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James Gentile
February 3rd, 2025 at 8:50 pm

Hear us now HQ! We have a Super Bowl next Sunday!

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Favo K
February 3rd, 2025 at 11:52 pm

Nice work; especially as you rehab the back!

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Marco Rossi
February 3rd, 2025 at 6:02 pm
Commented on: 250203

m-43/178/77kg:

RX, 40,44,46,48,50,60failure snatch X2.

After, OHS: 1x3; 1x6; 2x10; 1x12@50kg; 1x8@60kg; 1x3@70kg

after, front squat: 2x5@80kg, 1x8@80kg

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Lincoln Kerger
February 3rd, 2025 at 6:19 pm

Nice work!

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Luis Oliveira
February 3rd, 2025 at 4:56 pm
Commented on: 250203

150 lb

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Lincoln Kerger
February 3rd, 2025 at 6:20 pm

Very well done!

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Favo K
February 3rd, 2025 at 11:53 pm

Nice job!

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Az Native
February 3rd, 2025 at 4:54 pm
Commented on: 250203

In Toccoa, can’t really do good snatches with my short bar. Worked a little on form, then did Randy: 75 PS at 75lbs with slow, solid reps.

11:25

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Nathan Shinn
February 3rd, 2025 at 4:47 pm
Commented on: 250203

Facebook Group for Mainsite Followers - Feedback and Community


M/39/200?. Squat Snatch.


115x3, 120, 125, 135x2. Technique left a lot to be desired.

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Lincoln Kerger
February 3rd, 2025 at 6:20 pm

Good work!

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Kristina Perry
February 3rd, 2025 at 4:38 pm
Commented on: 250203

35-35-55-55-55-55-55 Didnt feel up to going heavy today. Focused on speed and stability. Kept it unbroken.

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Lincoln Kerger
February 3rd, 2025 at 9:17 pm

Nothing wrong with that. Besides, more is not better, better is better.

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Chris Jordan
February 3rd, 2025 at 4:38 pm
Commented on: 250203

95-135-155-155-165-165-170#

Very awkward lifting day. Nothing felt like it was clicking.

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Lincoln Kerger
February 3rd, 2025 at 6:21 pm

That's still some great numbers, well done!

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Cathal O'Brien
February 3rd, 2025 at 4:36 pm
Commented on: 250203

kg (1@40, 5@45, 1@47)

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Madelina Tuinder
February 3rd, 2025 at 3:00 pm
Commented on: 250203

Rx:


45, 50, 55, 60, 65, 70, 75

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Dave Schroetter
February 3rd, 2025 at 2:50 pm
Commented on: 250203

M- 53/ 5'7 / 225

Intermediate athlete

65/85/95/95/105/115/115/125 fail

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Lincoln Kerger
February 3rd, 2025 at 6:21 pm

Nice work!

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Favo K
February 3rd, 2025 at 11:54 pm

Solid increases; nice work!

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Charles Meyers
February 3rd, 2025 at 2:27 pm
Commented on: 250203

7 sets for load of:

1 snatch-grip deadlift

1 snatch pull

1 snatch

1 overhead squat

Post loads to comments.

35-45-50-65-70-75-90

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Favo K
February 3rd, 2025 at 2:32 pm

Solid work, Charles, well done.

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Lincoln Kerger
February 3rd, 2025 at 6:21 pm

Solid!

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Favo K
February 3rd, 2025 at 2:24 pm
Commented on: 250203

Modified-breaking moves down. Snatch grip DLs up to 150, failed 3 attempts @ 155. Never did those before & not sure if I love or loathe. Found bracing took a minute to get right in that stance.

Snatch pulls unloaded 45# bar/snatches alt. 30# DB; OHS unloaded 20# body bar.


Been waffling, but I think these moves could improve more efficiently if I had a women's bar instead of this 7.2 foot beast I'm using. At 5'7-8, small framed & small handed, it's unnecessarily unwieldy & my grip & stability are a bit compromised due to it, but I sure do love this old dinosaur...

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Dave Schroetter
February 3rd, 2025 at 2:47 pm

First, let me start by saying I appreciate your positive comments. Anytime you give them it is prompted me to start leaving positive feedback for people too. In response to your Bella bar comment, I'm right there with you 57 not super large hands. I feel like that a little bit narrow or grip might give us a little bit more edge. I think next time I'll try that that's a great idea.

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Dave Schroetter
February 3rd, 2025 at 2:49 pm

5'7" not 57 🤦‍♂️

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Dave Schroetter
February 3rd, 2025 at 2:49 pm

5'7" not 57 🤦‍♂️

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Favo K
February 3rd, 2025 at 4:24 pm

Thanks, Dave! There are so many impressive athletes on here, I always feel compelled to post & acknowledge all the exceptional efforts! As for the bar; I definitely think a more manageable size pursuant to body size could be beneficial & I am both 5'7 or 8 (haven't checked recently) AND 57! 😂

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Lincoln Kerger
February 3rd, 2025 at 6:26 pm

Excellent job with the skills work, Favo! I would recommend the Bella bar if you have the means. We got a couple here recently and the folks who use them seem to really like them over the standard Ohio bar - like you, they smaller framed and handed.

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Ken Corbin
February 3rd, 2025 at 10:25 pm

I second that! I notice your positive comments every time and they always make me smile! Keep being awesome brother!

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Favo K
February 4th, 2025 at 12:06 am

Thanks, Lincoln, I think you & Jim did mention the Bella v. the Ohio; I've been trying to justify the $, but I feel like it's time to just make the investment, rather than potentially hurting myself wrestling with a too-big bar. I wonder if it's too much for a Valentine's Day ask!?! 🤔

Thanks too, Ken. I really am always motivated by all the great WOD results I see on here & the consistency & dedication of each of y'all "main-siters". Also, despite my husband thinking it's endlessly hilarious to call me "Big Guy", because of CF, I'm female, even though I definitely bro out most days. 😂

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Lincoln Kerger
February 4th, 2025 at 1:17 am

‘definitely bro out most days’…priceless 😂

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Aleksandr Sneg
February 3rd, 2025 at 1:47 pm
Commented on: 250203

M 50/180cm/75kg


Rx w/ squat snatch


20/25/30/35/36/37/37,5 kg

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Jonathan Elmore
February 3rd, 2025 at 1:39 pm
Commented on: 250203

Rx 45-75-95-95-105-115-125-125

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Favo K
February 3rd, 2025 at 2:26 pm

Nice increases!

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Lincoln Kerger
February 3rd, 2025 at 6:26 pm

Good work!

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Chance Billups
February 3rd, 2025 at 12:58 pm
Commented on: 250203

135-155-165-170-175-180-185

rest 5 min

9 min amrap:

8 ohs 95#

10 barfacingburpees

6 rounds

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Dave Schroetter
February 3rd, 2025 at 1:29 pm

Wow those are some great numbers!!!👍🏼👊🏼

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Favo K
February 3rd, 2025 at 2:27 pm

All that & some burpees too! Well done, Chance!

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Chance Billups
February 3rd, 2025 at 2:41 pm

It’s The Year of The Burpee

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Chance Billups
February 3rd, 2025 at 2:47 pm

This was all touch-n-go snatch complexes. I did not read the description where we could drop and re-grip, not sure if I could have done much more anyways.

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Lincoln Kerger
February 3rd, 2025 at 6:27 pm

Awesome job! I like the AMRAP at the end!

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James Gentile
February 3rd, 2025 at 8:49 pm

Nice work in both Chance. I did a much easier untimed complex after to get a little sweaty myself. Incline bench>T2B>dips>DU.

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Chance Billups
February 4th, 2025 at 3:51 am

Afternoon session:

warm up again - tabata hollow rocks and side planks, inch worms and pushups.

then, 20 min alt emom: 10 db deadlift 70’s; 10 db bench 70’s

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YooSik Kim
February 3rd, 2025 at 12:48 pm
Commented on: 250203

95-115-135-155-175-180 lbs

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Favo K
February 3rd, 2025 at 2:27 pm

Excellent!

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Lincoln Kerger
February 3rd, 2025 at 6:27 pm

Very well done!

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James Gentile
February 3rd, 2025 at 11:58 am
Commented on: 250203

at the Y. Started with an empty barbell and didn’t count rounds but probably 10?


up to 135 lbs.


all squat snatches. Personally, I am fine with skills work Monday mornings HQ!

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Favo K
February 3rd, 2025 at 2:28 pm

Nice work. Agree with the skills work on a Monday.

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Lincoln Kerger
February 3rd, 2025 at 6:28 pm

Good job!

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Travis Bockenstedt
February 3rd, 2025 at 11:52 am
Commented on: 250203

M37-165

65-75-95-105-115-125-135

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Favo K
February 3rd, 2025 at 2:29 pm

Great work!

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Lincoln Kerger
February 3rd, 2025 at 6:28 pm

Nicely done!

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Gavrilo Nikolic
February 3rd, 2025 at 5:45 am
Commented on: 250203

50kg

08:41

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