Snatch 2-2-2-2-2 reps
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Stimulus and Strategy:
Today’s workout is a classic lifting day to follow yesterday's longer effort. Depending on how you feel, use today as an opportunity to work on technique or to lift something relatively heavy. The repetitions in each set do not have to be touch-and-go. You may regrip and take no more than 10 seconds to perform the second lift. The snatch in today’s effort can be performed as a power or squat variation. Newer athletes should focus on developing consistently sound mechanics before adding weight.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the movements, consider performing hang power or hang squat snatches.
In case of injury or limitation, perform dumbbell snatches. If there is an overhead limitation, perform cleans instead.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
If you find yourself jumping forward on your lifts, try getting your head and shoulders behind the barbell at the finish of the second pull.
Resources:
The Snatch
The Power Snatch
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Comments on 250527
87 Comments
40
45
50
55 pwr
60 pwr
65 1 pwr
65 1 pwr
135, 140, 145, 145, 150
Power snatches
CrossFit AFK
145lb-145lb-145lb-145lb-145lb
(85% of my 1RM)
115-120-125-130-135
135
185
205
215xx
185
185
37.5
40
45
42.5
135 – 145 – 145 – 145 - 155
M/39/6’/176#
Snatch: 115/125/135/145/155
Deo gratias
155-155-145-145-145
155 was not a good form, dropped to 145 for better technique.
62.5kg
65kg
67.5kg
70kg
5x2 kettlebell snatch 40kg
Finisher 8x8 lateral raise, 10 seconds rest
145
65, 75, 85, 95, 105
135 145 145 155 165
Power Snatch 5 x 2
#’s - 45, 55, 65, 70, 70
42/m
Snatch
2-135
2-135
2-135
2-115
2-115
Rx squat cleans
final lift touch and go 2x155lbs
*Squat snatch*
65 75 80 85 90
Did 4 x 6 Deadlift first 140#
Then snatch 65, 75, 75, 80, 85 #
M/55 👨🏻🦳
88, 99, 110, 121, (
132,132, 132 power snatch,132)CrossFit WOD 250527 | Snatch 2-2-2-2-2 - Training Session Breakdown
https://youtube.com/shorts/k5R4ZoZeFLk
Today’s session was all about discipline, control, and technique.
I completed 5 working sets of Snatch (2 reps per set), finishing with a new Personal Record of 112 lb.
🏋️♂️ Warm-up:
– Burgener Warm-Up
– Skill Transfer Drills
(learned during my CrossFit Weightlifting certification with Coach Burgener)
🎯 Working Sets:
87 lb
92 lb
97 lb
102 lb
112 lb ✅ PR! (Shown on this Video)
🧠 Focus: Proper form, technique, and consistency over ego lifting.
👟 Gear: @nike Romaleos 4 Marina Kumquat
🔒 Support: @BearKompleX belt
📊 @btwbmedia Btwb Score: 29/35
🎥 Footage includes warm-up + key lifts.
55yo M, 95, 95, 105, 105, 105, fail at 115, finish 5 reps at 95
Added atrict press, 8 x 65, 6 x 75, 4 x 95, 2 x 105, 2 x 105
5x2 snatch
145, 155, 165, 175, 165
5x2
135/145/155/155/135lb
Mixed in power and squat. First time snatching since surgery in January.
-95/115/135/145/135
50kg-50-52-52-52
First time snatching in awhile
M/35/212#/73”
Rx
kg converted to #s
Nice work!
Come on, you can do more, Ken!
Spent more time helping my daughter learn how to lift better than doing the work today - it was going to be about technique anyway.
4 rep format: 1 HPS, 2 PS, 1 SS, all touch and go.
45-65-65-75-75-85-85-95-95#
That's awesome!
Beginner option:
Same as Rx’d.
45-55-65-75-95
Nice!
155-160-165-170-175lbs.
*Power Snatch + Squat Snatch
Great job!
SN
5x125
65-75-95-115-125-135(f)-125-125-125-125
*mental block on 135…
ankle felt good with that movement and weight
Well done! Glad the ankle is feeling better.
Of all lifts > CJ, DL, Squats, bench, pullups, > mental block is strongest in snatch. Probably because it is the most technical of all
M / 22 / 5'7 / 210
Strategy:
Coming off Murph yesterday, I wanted to get some light conditioning and blood flow going, while also working movements I enjoy. The 12-min AMRAP served as a warm-up circuit—Abmat sit-ups for volume and core engagement, jump rope to elevate heart rate, and the DB overhead carry to prep my shoulders and overhead positioning. I followed that with overhead squats to further activate stabilizers and prime for snatches. Then I built slowly to a 2-rep snatch PR at 135. Finished with light shoulder accessories to flush out soreness and support overhead stability.
12 min AMRAP
1. 25 Abmat Sit Ups
2. 50 ft DB overhead carry @ 35lbs each arm
3. 75 Single Unders
Reps = 4 rounds + 11 sit ups
Overhead Squat 3x5 @ 95lbs
Snatch 5x2
65 x 2
75 x 2
95 x 2
105 x 2
135 x 2
Accessorie Super Set (Shoulders) 3 Rounds:
1. 180 Lateral Raises x10 @ 10lbs
2. Front Delt Raises x10 @ 25lbs
3. Hanging Shoulder Rotations x10 (5 forward 5 backward)
Thoughts:
Really enjoyed the 12-min AMRAP—felt like it could’ve been a bit longer to push conditioning further, but it worked well as a warm-up. In hindsight, I might’ve flipped the overhead squats and snatches, starting with some power snatch triples before the main lifts, then finishing with a few overhead squat singles if time and energy allowed. Happy with the accessory work and overall flow—solid session with a few small takeaways for next time.
*Squat Snatches*
Great work!
60 Kg Touch and Go Squat Snatch across all sets
Nice!
65-75-85-95-105
Squat snatch*
Good work!
Solid, amigo!
Nice increase in #s!
135
165
185
205(x1)
205(x1)
Power snatches, hell maybe even a muscle snatches, my legs refuse to bend for the catch
Very well done!
Murph yesterday, 6 mile run today ( I actually miscalculated & am now at roughly 110-111 miles! Going to still keep on until the end of May)& 4 hours of yard work. The tank is officially empty! PS/S is still about technique for me anyway:
35# bar unloaded up to 50#
Less than 1 year ago I would have immediately gone to alt. DB snatches, so improvement!
Awesome stuff, Favo! Way to keep going on the runs!
Rx’d
135/155/175/155/155 power snatches
Well done!
185-195-205-215-(FF225)-(FF225)-(FF225)-225:)
https://youtube.com/shorts/WfeY1AZOq0U?si=ZNLkRtsiDngyjCxN
Excellent, Chance! Fantastic job!
Oh yeaaaaaahh
Hell yeah! Good job!
Fantastic, Chance!
135, 165, 185, 195, 205
Squat Snatch
Nice!
Great!
Rx, squat snatches
155-165-170-170-170
Good work!
Learning the technic !!
Good job getting technique down first!
What Favo said!
Pretty sore after yesterday, mailed it in with "technique"
Did 2x each arm dumbbell squat snatch + 2x barbell squat snatch (6 total snatches per round) at these weights
rd1: 25lbs DB, 45lb bar
rd2: 30lbs DB, 55lb bar
rd3: 35lb DB, 65lb bar
rds4-5: 40lb DB, 75lb bar
Squats at 75lbs were nowhere close to deep enough; 40lb DB in contrast was too light, maybe could have done 50-55 comfortably. Mailed it in.
That's a pretty solid little mash up. I'd say it was more than just mailed in.
4:30 @ 65lbs
Great!
test