Snatch balance 1-1-1-1-1-1-1 reps
Squat snatch 1-1-1-1-1-1-1 reps
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Stimulus and Strategy:
Today’s workout is a classic heavy day. Focus on the snatch balance first. The snatch balance is incredible for developing your ability to drive under the barbell, increasing stability in the receiving position, and building confidence when it comes to having an object overhead. The snatch balance should be an excellent warm-up and skill-building session before attempting your squat snatches. Do not be surprised if you hit a new PR due to practicing the snatch balance under challenging loads. If you are able, take the snatch balance out of a rack. As a precautionary measure, do not return the bar to the back-rack position as loads get heavy; drop the bar, and return it to the rack. As always, when we lift heavy, focus on the technique of the movement and only add weight as your technique allows.
Scaling:
To reduce the complexity of the snatch balance, perform a behind-the-neck snatch-grip push press, and then slowly lower into an overhead squat. For the squat snatch, perform a power snatch, then perform an overhead squat to a depth you are comfortable with.
In case of injury or limitation, consider a clean drop and a squat clean if there is an overhead limitation. Otherwise, reduce the loading of either movement to a weight that allows for pain-free range of motion.
Intermediate option:
Same as Rx’d.
Beginner option:
Behind-the-neck snatch-grip push press + overhead squat 2-2-2-2-2-2-2 reps
Power snatch + overhead squat 2-2-2-2-2-2-2 reps
Coaching cues:
In the snatch balance, press your body down, not the barbell up.
Resources:
The Snatch Balance
The Squat Snatch
Snatch Progression
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Comments on 250929
66 Comments
M/55 🎅🏻
Squat SB 2 x kg: 20; 40; 50; 50; 55; 60; 60
SS kg: 40; 45; 50; 50; 55; 55;
55503 snatch grip deadlifts and behind neck push press with over head shallow squat most rounds. Last round power snatch no squat.
Hang power clean 40/45/50/55/60/60/60 kg
Squat clean 20/30/40/45/50/55/60 kg
Snatch balance - 95, 95, 100, 105, 115, 120, 120
Squat snatch - 120, 120, 120, 125, 125, 130, 135
SB 135 155 175 185 195 195 205
SS 135 145 155 165 175x 165 175x
Squat snatch : 50->70kg
all with 225, missed a couple lifts on each, and looking back at video almost no reps were below parallel..... so technically missed all reps lol
Beginner Rx
Snatch grip push-press to OH squat: All 7 sets @ 75lbs with heels elevated.
Power snatch to overhead squat: All 7 sets @ 75lbs with heels elevated.
Snatch Balance: 95/105/115/125/135/155/185 Squat Snatch: 95/115/135/155/185/205/215
185 / 200 / 205 /205 / X / X / X
Triple PR Day – September 29, 2025
WOD CrossFit.com 250929
🏋️ Snatch Balance PR – 72 lbs
🔥 Squat Snatch PR – 77 lbs & 82 lbs
⚡ Total Volume PR – 868 lbs lifted
Each round felt sharper. My balance improved, my technique got cleaner, and I went deeper in every squat.
Max 155#
95-95-95-95-95-95-95 lb
100-105-110-115-120-125-130 lb
Rx in lbs
95, 115, 135, 145, 155, 165, 185 sb
115, 135, 155, 165, 175, 185, 185 ss
scaled to beginner'ish
snatch balance-all pvc pipe
squat clean-65#
m/55/180
Keep at it, Mike!
Snatch 95
Snatch balance 100/ Snatch 115
Snatch balance 185 / Snatch 175
215 Snatch
Snatch Balance: 95 / 125 / 145 / 165 / 185 / 195 / 225
Squat Snatch: 135 / 165 / 185 / 195 / 205(X) / 205(X) / 205(good)
65-75-95-95-95-105-115
m52/5'11/225
rx
65-75-85-95-105-115-125#
95-105-105-115-115-125-135#
Started with beginner because it's been awhile...but didn't wanna do 2 reps. LOL
17 kg
40-45-50-55-60-65-70
Snatch
HS 40,45,50
Snatch 55,65
Power Snatch to OHS 70
Hs
Snatch Balance:
135-145-155-165-175-185-195lbs.
Squat Snatch:
175-175-175-175-175-175-175lbs.
*Squat Snatches after Snatch Balance feel fast and solid!
Fantastic work!
Squat 3 @ 45#, 4 @ 55#
SB: 145
SS: 175
Very well done!
Lots of great work & #s posted today! Nice job, everyone!
3.5 mile 20# PC ruck, then I did some unweighted drills up to 15# bar with both SB & SS, for mobility & squat depth work, but I'm mostly taking a participation sticker on this one. My shoulders simply cannot.
You still got out there and did some solid technique work!
65/75/95/115/145/165/185
Snatch
95/115/145/155/165/170(f)
44/M/72/195
Great job!
Squat snatch 7x1 (20/30/40/50/50/50/50)kg
45-85 on snatch balance (really struggled with shoulders and elbows today because of tight lats and teres majors) lots of rolling and stretches
85-125 on squat snatch. Speed and technique focus, failed at 125 but nailed 120
dad: 3 pvc ohs E2m for 8 rounds
3 snatches E2m for 7-8 rounds 15-33lbs but got ugly at 33 so tried 30 again
46/176cm/176lbs
Terrible at heavy snatches, won't get much out of this WOD. Subbed with some intensity, like this
AMRAP, 12 minutes
20 calories rowing
20 1-arm dumbbell squat snatches, alternating, 25lbs DB
3 rounds + 20cal + 2 snatch
squat snatch 176 lbs
Great job!
Snatch balance: every :90 x1 rep
185-185-195-195-205-215-230
Snatch: every :90 x1 rep
185-185-190-190-195-200-205
fun stuff
Impressive!
70 Kg
80 Kg
Great job, Luis!
70 Kg
80 Kg
SQUAT Snatch 160
Well done!
Snatch Balance
35-55-65-65-55-55-55
Squat Snatch
55-55-55-65-65-65-65
55# comfortable
65# sloppy
One of those freebie days for me. One I borrowed from Stacey Thompkins a few years ago.
3 rounds w/ 95#, 4 min btwn rounds:
15 DL
12 HPC
9 FS
6 PJ
3 Squat clean thrusters
3:06 - 2:50 - 2:56
Repeat with 75#, 3 min btwn rounds
1:57 - 2:00 - 1:46
62/5'8"/158
This would be a great workout for you firebreathers w/ 115/95#, or 135/115#. As for me, I'm now officially wasted.
Great stuff, Jim!
Snatch balance - all at 95 lbs
squat snatch - 115-125-130-a bunch of fails-115 singles to finish the workout.
pretty frustrating workout, couldn’t find my groove on the snatches and almost sent my shoulders out on 130 lbs which didn’t help. Basically a skills day without much skill developed.
2023
SB-up to 95 lbs
SS-up to 150 lbs
You still put in the work, James, solid!
No 1RM for me, especially in snatch balance.
Practiced SB in 5-7 rep increments working with 45, 55 and 65# - pauses at the bottom.
Squat Snatch in 3 rep sets: 65-75-85-95-105# (called it there) - all touch & go, pauses at the bottom.
230521: Many reps practice with empty BB Snatch Balance, 65# PS, and 65# SS, all with pauses at the bottom/catch
220826: Empty barbell Snatch Balance, 75-85-95# PS, 75-85-95# SS
SB and SS, two movements that I have never been comfortable with. Felt good today at those top weights so wanted to end on a good note.
Snatch balance 1-1-1-1-1-1-1 reps
15-45-50-55-60-70-75
Squat snatch 1-1-1-1-1-1-1 reps
45-50-55-60-65-70-82.5
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M/56/67”/150
1-1-1-1-1-1-1
Snatch balance
Squat snatch
Done as a E 1:30. 3 min rest between snatch balance and snatches
Snatch balance out of the rack
95-105-115-120-130-140-150(f)
Snatch
95-105-115-125-130-135(f)-135
Nice, Bob!
150# Squat Snatch
Snatch balance: 35, 55, 65, 75, 85, 105, 105 lbs
Squat snatch: 55, 65, 75, 85, 105, 105 lbs
*attempted 125 lbs but wasn’t happening today
3x10 back extensions for posterior PT
35kg both
30kg
Squat snatch 95#
Snatch balance: 45, 65, 85, 95, 105, 115, 125
Squat snatch: 65, 85, 95, 115, 125, 135, 155
First time squat snatching after some shoulder issues
Rx:
Snatch balance - 75# x 7
Squat Snatch - 75, 75, 85, 90, 95, 95, 95
40-42,5-45-47,5-40-40-40 kg
35-37,5-40-42,5-45-47,5-50 kg