Tag Archives: Snatch

Snatch Complex and Overhead Squats

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Five rounds of

  • 2 x Hang Power Snatch
  • 2 x Power Snatch

Five rounds of

  • 1 x Pause Overhead Squats with 4 second hold at bottom

Then do Overhead Squats with the following rep scheme

  • 5 x @ 45lbs
  • 5 x @ 55lbs
  • 3 x @ 65lbs
  • 2 x @ 75lbs
  • 2 x @ 80lbs
  • 1 x @ 95lbs
  • 1 x @ 100lbs
  • 3 x @ 95lbs

Results:  Snatches 65-75-95-105-110lbs.  Used empty bar for the Pause Squats.   OHS as shown above.

Crossfit Open WOD 17.3 Revisited

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The scaling is not exactly the same as the one on the Games site, used full pullups here instead of jumping pullups and lighter weights for the snatch and OHS.

Prior to 8:00, complete  3 rounds of:

  • 6 x Pullups
  • 6 x Power Snatch + Overhead Squat @ 45 lb

Then, 3 rounds of:

  • 7 x Pullups
  • 5 x Power Snatch + Overhead Squat @ 65 lb

Prior to 12:00, complete 3 rounds of

  • 8 x Pullups
  • 4 x Power Snatch + Overhead Squat @ 75 lb

Prior to 16:00, complete 3 rounds of:

  • 9 x Pullups
  • 3 x Power Snatch + Overhead Squat @ 95 lb

Prior to 20:00, complete 3 rounds of

  • 10 x Pullups
  • 2 x Power Snatch + Overhead Squat @ 115 lb

Prior to 24:00, complete 3 rounds of:

  • 11 x Pullups
  • 1 x Power Snatch + Overhead Squat @ 135 lb

Results:  Crushed it this time… 9 rounds plus 10 reps (118 reps/16 minutes). Last time finished 7 rounds + 9 reps (93 reps total/12 minutes).  My overhead squat has improved considerably and at 45lbs I can now do a squat snatch so that speeds things up.

Snatches and Box Jumps

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Every 2 minutes for 16 minutes

  • 1 x Snatch Liftoff
  • 1 x Hang Snatch
  • 1 x Power Snatch

EMOM for as long as you can complete the reps within the minute

  • Min 1 – 1 x Box Jump + 4 x Alternating Dumbbell Snatch (2 per Hand) @ 20kg
  • Min 2 – 2 x Box Jump + 4 x Alt. Dumbbell Snatch
  • Min 3 – 3 x Box Jump + 4 x Alt. Dumbbell Snatch
  • etc.

Results:  For the Snatches 65-75-80-95-100-100-100-100lbs.  Metcon finished 14 rounds plus 15 reps.

Overhead Squats then Double Unders and Snatches

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Every 3 minutes for 21 minutes do Overhead Squats with the following rep scheme

  • 5 x @ 45lbs
  • 5 x @ 65lbs
  • 3 x @ 70lbs
  • 3 x @ 75lbs
  • 2 x @ 80lbs
  • 2 x @ 95lbs
  • 1 x @ 100lbs

Then AMRAP in 12 minutes (based on “Cold Feet” from CF New England):

  • 20 x Double Unders / 1 x Power Snatch @ 80lbs
  • 20 x Double Unders / 2 x Power Snatch
  • 20 x Double Unders / 3 x Power Snatch
  • etc. adding 1 Snatch per round until done

Results:  For the metcon finished 9 rounds plus 28 reps.

Overhead Squats and Power Snatches then Dumbbell Snatch, Dips and Run

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EMOM for 10 minutes

  • 1 x Overhead Squats

Then E2MOM for 10 minutes (5 rounds)

  • 2 x Power Snatch

Then 5 rounds for time

  • 10 x Dumbbell Snatch per Side
  • 10 x Ring Dips
  • Run 200m

Results:  Overhead squats did 5 x 45lbs then 5 x 65lbs.  Snatch 75-80-95-100-105lbs.  Metcon 14:55.