Tag Archives: Snatch

Snatches then Pushups, Pullups, T2B and Snatches

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3 rounds of

  • 15m Bottoms Up Kettlebell Carry Left
  • 15m Bottoms Up Kettlebell Carry Right

Then every 2 minutes for 12 minutes (6 rounds), increase weight per round

  • 3 x Power Snatch

Then EMOM until failure (The Box Programming WOD from Instagram)

  • Min 1 – 1 x Strict Pullup + 2 x Pushups
  • Min 2 – 2 x Strict Pullups + 4 x Pushups
  • Min 3 – 3 x Strict Pullups + 6 x Pushups
  • etc.

Then EMOM until failure

  • Min 1 – 1 x Strict Toes to Bar + 2 x Snatch @ 60% from Max Above
  • Min 2 – 2 x Strict Toes to Bar + 4 x Snatch
  • Min 3 – 3 x Strict Toes to Bar + 6 x Snatch
  • etc.

Results: Snatches 75-85-95-100-105-110lbs. Metcons 7 rounds plus 6 reps and 5 rounds plus 11 reps (65lbs Snatch).

Squat Snatch then OHS and Box Jump Overs

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3 rounds of using an empty bar (watch this video on Sotts Press Progressions)

  • 3 x Power Snatch
  • 3 x Sotts Press (choose level)
  • 3 x Overhead Squat

Then 3 rounds of

  • 3 x Snatch Balance

Then every 2 minutes for 10 minutes, build to a heavy double

  • 1 x Hang Squat Snatch
  • 1 x Squat Snatch

Then for time 12-9-6 of

  • Overhead Squats @ 75lbs
  • Box Jump Overs

Results: Worked up to an 80lbs Squat Snatch. Actually ended up doing 2 hang squat snatches plus a full snatch. Metcon 3:50.

Snatch Work then Thrusters, Pullups and Burpees

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Take 15 minutes and work up to a heavy

  • 3 x Overhead Squats

Then take 15 minutes and work up to a heavy complex of

  • 3 x Squat Snatch

Then Bergeron Beep Test. Every minute on the minute until all reps cannot be completed in a round

  • 7 x Thrusters @ 75lbs
  • 7 x Pullups
  • 7 x Burpees

Rest until recovered then EMOM until failure

  • 7 x Thursters @ 65lbs
  • 7 x Toes to Bar
  • 7 x Burpees

Results: OHS 45-65-75-85-95lbs. Squat Snatch 45-65-70-75lbs. Squat Snatch felt really good. First time it felt like it was easier than a Power Snatch. Metcon – 2 sets plus 20 reps / 2 sets plus 19 reps. Added the second metcon round because the results for the first was soooooo bad. Standard is to complete around 9 rounds but even going unbroken as fast as I could still fell way short.

Power Snatch then Thrusters, BJs, Pike Press, Snatch and Row

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5 sets, rest 2 minutes between sets, increase weight per set

  • 1 x Snatch Lift Off
  • 3 x Power Snatch

For the Lift Off, lift from floor to just above the knee, keep back angle steady, return the bar to the floor and then perform the Power Snatches.

Then AMRAP in 20 minutes of (modified CF New England WOD from December 30, 2019)

  • 20 x Sandbag Thrusters @ 30lbs
  • 20 x Box Jumps
  • 20 x TRX Pike Press
  • 20 x Power Snatch @ 65lbs
  • 10 Cal Row

Results: Snatches 65-80-85-95-100lbs. Metcon 2 rounds plus 65 reps.