On a 20-minute clock, for load:
Build to a 1-rep-max snatch
Compare to 250929.
Post your best lift to comments.
Starting today and continuing through January, the CrossFit Affiliate Programming (CAP) team will be programming for CrossFit.com to create a shared experience for the community. This month we will prioritize improving technique and efficiency for movements often seen in the CrossFit Open!
The CAP team creates data-driven programming, class plans, daily coaching development tools, and logistical support for CrossFit affiliates. Visit crossfit.com/programming for more about CAP’s offerings, including daily workouts, comprehensive class plans, scaling options, warm-ups, timelines, bonus competitors programming, movement demos, and educational resources.
Stimulus and Strategy:
Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Compare your heaviest lift today to your last lift, and keep track of your result so you can compare it to future retests. Aim to complete 6 to 10 heavy lifts within the 20-minute timeframe. This will allow for the right amount of rest between lifts. Increase loading across each lift, if possible. If you miss a lift, reduce the load and make the needed corrections before building back up.
Intermediate option:
Same as Rx'd.
Beginner option:
Same as Rx'd.
Resources:
The Snatch
Find a gym near you:
View the CrossFit map
Comments on 260105
84 Comments
60kg 1RM
On a 20-minute clock, for load:
Build to a 1-rep-max dumbbell snatch
20kg
175
135, which I believe ties my PB. Wrists probably wouldn't let me go any higher
89kg
F, 27kg. Deloaded to 20kg and used remaining time to focus on technique.
M54, 172
Power Snatch
2 reps every 3 mins
95,100,105,110,105,100,100,100
15lb training bar to 50 # BB power snatch
Then alt DB snatches 35# DBs
Compare to: stayed @15#
Awesome improvement!
Best Lift: 200lbs.
*155-165-175-185-195-200lbs.
**Had some misses along the way.
2 misses at 175 and 185lbs.
1 miss at 195 and 200lbs.
Nice!
85/85/85/95/115/115/115
Solid!
Completed 260102 and 260103
Congrats!
Pwr Snatch
120#
m/55/180
after some shoulder issues, I'm pleased as punch about this.
You should be; that's awesome, Mike!
Nicely done, Mike!
165
Great!
Way to stick it out & get there!
235
Damn. Bravo, Chance.
Nice!
Beast, Billups! Well done!!!
Wicked
Fantastic!
Can't post again except to comment on others so trying this to reply to myself.
My form is terrible, practically muscle snatching.
205lbs
Son(18)
195lbs (PR)
I remember the day I hang power cleaned 205 at almost 18 years old before basketball season started and was so pumped up. Your son is a monster!
He appreciates the praise. This kid is blazing past and hardly trying lol
Terrific job you two!
105-115-125-135-145-150-150-
150-135-145-150 (power snatch), then did a 115 lb squat snatch afterward.dad worked up to 25lb today to be careful with his back which he thinks is stiff from moving a weight set and squat rack
Completed this morning. Little
energy and little time. Used the 20 minutes partly for warmup. Squat snatches are the most challenging lift for me, personally.
got up to 135 lbs on my best squat snatch. Failed 140 a couple times and called it there.
2025: up to 130 lbs
2023: 150 lbs.
Squat clean 155lb.
"Eat meat & vegetables, nuts and seeds, some fruit, little starch, and no sugar."
Hotel gym workout
8 rounds
10 deadlift, 50# DBs
10 pulls on an endless rope
8:43
Those rope pulls were much harder/more fatiguing than expected. I want one!
63/5’8”/161
Nice job still getting great work in. Had to look up endless rope. I want one too!
Good work Jim
Well done still getting after it!
95x3
105x2
115x2
125x1
135x1 ugly
135x1
135x1 rushed and ugly.
Power Snatch with short bar. Not great, but decent for me. Not a great snatcher.
3 x 35#, 55#, 65#, 75#
75# sloppy and couldn’t drop under the bar. Ended being snatch/press??
Suck at snatches. Practiced both barbell and dumbbell squat snatches for 20 mins, various weights up to 75lbs bar and 40lbs DB. Probably too light/cautious: could have gone heavier with more time.
82 Kg
Just did 500m in the pool, mixed strokes, proceeded and succeeded by stretching.
Snatch is not happening today despite improvement in the back - no point in pushing it too soon.
And swimming is awesome work, too. Am sure you’ll be back and kickin’ it soon.
Swimming is definitely solid work. Hope you're back to 100% soon!
Swimming is no joke Lincoln--good work
56M 165#
75-95-115-125-135x-135-140x-140
On a 20-minute clock, for load:
Build to a 1-rep-max squat snatch
55-65-75-80-85-95-100
115, 125, 130, 135, 145, 155, 165,
missed final attempt at 170.
20, 25, 30, 32,5kg, 2x no rep at 35kg
-started at 55 pounds and finished at 105 pounds
-did 20 pulls on the rower in between each lift cycle
35 35 40 45 50 60
3 Snatch grip deadlifts into being the neck push press with shallow OH squats most rounds. Power snatch only for last lift. Working on form and mobility. Bruised left ring finger during lift. :(
Nice work!
10 total reps of squat snatch
70/75/80/85/90/95/100/105/110/115
1High Pull(from pocket)+
1hang squat snatch(from knee)
95-155
true snatch - worked form
need shoulder/hip mobility work
44kg
110 squat snatch 115 power snatch
M28 195lb
https://www.youtube.com/@spaghettimozzarella