Every minute on the minute for 5 minutes for load:
3 touch-and-go power snatches
Every minute on the minute for 5 minutes for load:
2 touch-and-go power snatches
Every minute on the minute for 5 minutes for load:
1 power snatch
Post loads to comments.
Stimulus and Strategy:
Today’s workout is an opportunity to lift heavy. Keep in mind, heavy is relative to each individual's capacity and competence with the lift. The goal is to lift your heaviest load for each 5-minute section. You can increase the loading across each minute, maintain the same weight for multiple sets, or stay at one weight for the entire workout. Newer and less-experienced athletes should focus on refining technique at submaximal loads rather than increasing the weight throughout the workout.
Scaling:
Reduce the loading of the barbell to maintain the integrity of the lift.
To reduce the complexity of the lift, reduce the loading and consider performing a hang power snatch to avoid having to navigate the knees.
In case of an injury or limitation, consider performing a power clean for an overhead limitation. You can also perform a single-arm snatch with a dumbbell or kettlebell.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
When performing touch-and-go reps, focus on keeping your hips slightly higher as you return the barbell to the floor. This will help keep the knees back and out of the way allowing you to get to the floor without going around the knees.
Resources:
The Power Snatch
Find a gym near you:
View the CrossFit map
Comments on 250303
94 Comments
65
70
75
40/45/50/55/60
60/60/60/60/62.5
62.5 / 65
40/45/50/55/60
65/65/65/65/65
-/-/67.5/-
M/55 👨🏻🦳
in kg
3: 40x1; 45x4
2: 50x5
1: 52,5; 55; 57,7;
8057,5x21. 75
2. 95
3. 115
Could have probably added another 20 to last weight but haven't snatched in a while so I wanted to focus on form instead
M/29/180lb/5'8"
CrossFit AFK
Compared to 240604 and a snatch version of 240604 we did for class.
105lb-105lb-105lb-125lb-125lb
125lb-135lb-135lb-135lb-140lb
145lb-150lb-155lb-160lb-165lb (matched my all time PR, felt good, nice to have a day when it isn't set-up, pull, pray.)
M/39/6’/173#
x3: 115/115/115/115/125
x2: 135/135/135/135/145
x1: 155/155/160/160/165
As Rx, touch-and-go. Fun!
Deo gratias
M/51/5'11/220
3r-65-65-75-85-85
2r-95-95-105-105-105
1r-115-125-125-135-145
38 / M / 5'9" / 140lbs
75-80-75-75-75
80-80-80-85-85
85-90-95-100-100
Been a long time since I've done barbell snatches. Pretty sure I was bending my elbows during the second pull.
1 55 kg x5
2 65 kg x5
3 75 kg x5
1r 115 115 115 125 125
2r 135 135 135 135 145
3r 145 145 155 155 155
160lbs. Final lift
Power Clean:
3's: 95/105/115/125/135
2's: 145/145/155/155/155
** 2 minutes to switch plates**
1's: 160/160/160/170/170
3’s: 75-85-85-85-85
2’s: 95-95-95-105-105
1x: 115-115-115-125-135
65# - 85#
3's @ 15lbs
2's @ 25lbs
1's @ 25lbs
nothing too flashy, just trying to move well again
Mins 6-10 (145)
Mins 11-15 (155)
Beginner:
45-55-65-75-85
90-90-90-90-90
95-95-100-100-100
Hammies tight from Good Mornings!
65-75-85
2 x 115
First CrossFit wod in over a year. Kept my ego in check and focused on technique.
1 x 135
65-75-85-85-85
85-95-95-95-95
95-105-105-105-105
75-85-85-95-95#
105-105-105-115-115
125-125-125-135-135
Did some more at 95# plus box jumps afterwards. 135 is the heaviest I have done in a long while - good I still got the weight up but execution could have been tighter.
Those are great numbers; nice job!
2x135lbs
1x185,185,195,195,205
Awesome!
85lbs for all
135-135-135-135-135lbs.
155-155-155-155-155lbs.
165-170-175-180-185lbs.
Very well done!
Rx
1st 5mins:
145# each set
2nd 5mins:
155-160-160-165-165#
3rd 5mins:
175-180-180-185-185#
Great stuff!
Well done!
M/35/205#/73”
RX
Heaviest
Heavy! Great work!
42/m
Every minute on the minute for 5 minutes for load:135
3 touch-and-go power snatches
Every minute on the minute for 5 minutes for load:145
2 touch-and-go power snatches
Every minute on the minute for 5 minutes for load:155
1 power snatch
Nice job!
3: 115x5
2: 135x5
1: 145-155-165-165-170
Great!
3s @ 40-40-45-45-50 kg
2s @ 55 kg
1s @ 60-60-65-70-65 kg
3’s at 155-155-155-155-155
2’s at 165-165-165-165-165
Single ladies at 185-185-185-195-205
rest 5 min
Mowgli The Man-cub
3 rounds
21 hang power snatch at 95#
7 30” box jumps
(7:00min)
rest, then at 10:00 min mark
3 rounds for time
21 box jump 24”
7 hang power snatch at 135#
(9:00min)
You da Man! I like that Mowgli!
Extra snatches AND box jumps too!?! Awesome job!
Did a few @ 95 today so I could say I did something. Followed by 3+ hours yard work. That’s not counting the 7+ hours yesterday.
That’s a lot of work!
5 sets of 2 @ 135lbs
5 sets of 1 @ 185lbs
CF Main site is and always will be my favorite part of CrossFit. If you’re a beginner out there reading the comments, Ive been doing this for 15 years and the best workouts will always come from this site. Best as in they will never allow you to become biased towards any certain time domain or movement. Constantly varied! Cheers to the 2025 CF Open
185!
Heavy, nice!
first day back from lengthy hiatus, serious illness, and nursing a foot injury:
At Home
first 5 mins 3 reps per arm single kb snatch @16kg
second 5 mins 2 reps per arm single kb snatch @20kg
third 5 mins 1 rep double kb clean @2x24kg
Welcome back
Injury - biceps tendinitis - subbed 1-arm dumbbell snatch, left arm only
3s @ 45lbs
2s @ 55lbs
1s @ 65lbs
65 was definitely near the limit - 3/5 lifts required a little extra press to lock out from the cycle but since I did reach lockout, I scored them "close enough".
I’d count it, nice work!
F 67
rd1 55#
rd2 65#
rd3 75#
Nice work
Excellent!
March 3, 2025.
EMOM
Result:
1. 40 Kg
2. 50 Kg
3. 55…Snatch is very difficult for me…
Great job!
65# for all reps. Working through a muscle strain…
Well done, been there…
53-53-53-53-53
73-73-73-73-73
83-83-83-83-83
Nice work
Completed 3/3 immediately after 250227.
round 1 - up to 125 lbs
round 2 - up to 145 lbs
round 3 - 150 lbs across all sets
tried to increase 5-10 lbs each set except the last round. Skipped one in round 3, back felt funny and didn’t want to push it.
Great job!
Great job!
EMOM-Rx reps/time-scaled for practice
with technique before significant loading:
35/40/45
Practiced 5 minutes more unloaded &
Finished with:3 sets/6 reps: Devil's Press-
(20# DBs)
Nice practice day!
Snatch is a technique workout for me, not a heavy workout
PS 10-10-10-10
45-55-65-75#
Back squats 5-5-5-5-5
165-175-185-195-185#
62/5'8"/154
Same. Still, nice moves up on the PS & solid work on back squats!
Nice work Jim!
Well done, Jim!
M- 53/ 5'7 / 225
Intermediate athlete/scale
Rnd 1- 95#/5
Rnd 2- 115#/5
Rnd 3- 125#/5
Awesome job, Dave!
Great work!
Nice work!
40-50-55
45-55-65-70-75
80-82.5-85--90-92.5
95-97.5-100-102.5-107.6
Nice progression, Charles! Good work.
Great work Charles!
round 1: 40-42.5-45-47.5-50
round 2: 50-52.5-55-57.5-60
round3: 60-60-62.5-62.5-65
Nice work
5 x 3 of 55#, 5 x 2 of 60#, and 5 x 1 of 65# at home
Every minute on the minute for 5 minutes for load:
3 touch-and-go power snatches
Every minute on the minute for 5 minutes for load:
2 touch-and-go power snatches
Every minute on the minute for 5 minutes for load:
1 power snatch
2. 100, 105, 105, 105, 110
1. 110, 115, 115, 115, 120
Well done
2. 90, 95, 100, 100, 100
3. 105, 110, 115, 115, 120
60 Kg
65 Kg
70 - 75 - 77 - 79 - 81 Kg
Nice!
Great job!
Nicely done!
Well done!
Nice work!
Globo wod: If you are using iron plates today use a load that you can control on the way down. Consider sets across and doing hang power snatches. Dumbbell sub: sub double dumbbell power snatches for the movement. If you are not familiar with this movement or its cousin the devils press drill the technique with lighter dumbbells before advancing in weight.