Isabel
For time:
30 snatches
♀ 95 lb
♂ 135 lb
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Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. This effort elegantly combines technique of a complex lift and efficiency of cycling repetitions. The loading of the barbell should be moderate. If you can perform the prescribed loading safely and keep your overall time under 15 minutes, go for it. Otherwise, adjust the weight, dial in the technique, and get after it. If you have completed this workout in the past, look back at your loading and time to help you navigate today’s effort.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the snatch, perform hang snatches.
In case of injury or limitation, perform alternating dumbbell snatches. If there is an overhead limitation, perform cleans.
Intermediate option:
For time:
30 snatches
♀ 75 lb
♂ 115 lb
Beginner option:
For time:
30 snatches
♀ 55 lb
♂ 75 lb
Coaching cues:
When cycling snatches, bring the bar down the same way it got overhead. Focus on keeping the barbell close to your body and your weight back on your heels.
Resources:
The Snatch
The Power Snatch
Find a gym near you:
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Comments on 251223
15 Comments
For time:
30 snatches
45- lbs needed to stay at this weight for good squats snatches technique
Should have tried 30 all the way though and broke reps down from there…gotta believe more!
Workout was an ‘ish’ show realized not a fan of snatches mid way through.
Now, I understand it. Next time it will be better 😞!
Power snatch 13:15
95# power snatch 30 reps
-5 at 65
-5 at 95
-5 at 105
-15 at 115
Time was 11:50
Rx 61kg
2:27
Rxd 6:21
7:24
28
Notes: lowered the weight as the RX is 90% of my 1RM. Wad able to do quick singles. Should perhaps have done 37.5 or 40 kgs.
For time:
30 snatches
♂ 135 lb
Time: 2:32