Percentages · Snatch technique

CrossFit snatch workouts

The Rx weight is the same for everybody; your snatch is not. Each of these benchmarks is meant to be done at a share of your snatch, and the Rx load is only that workout when your snatch is big enough to make it so. Pick one, type your snatch, and the page says Rx or what to scale to — and a warm-up to it.

The band is a conventional coaching margin — the share of a snatch a coach would scale a for-time snatch workout to, so it stays fast and close to miss-free — reasoned from practice, not fitted to anybody's times. It is a share of your squat snatch, like every band on this site, and only the bar is scaled here. The workout and its Rx loads are CrossFit's, as published, in pounds and in kilos; the kilos are CrossFit's own figures, not a conversion done here.

• Isabel: 30 snatches for time

  Thirty reps, for time, is a sprint: the bar should come off the floor fast enough for quick singles or touch-and-go reps, and light enough that a miss is a surprise, not a pattern. Heavier than that and it stops being Isabel and becomes thirty heavy singles.

• Randy: 75 power snatches for time

  Seventy-five reps is a light bar cycled in big unbroken sets. The bar should be light enough that what slows you down is your lungs, not the weight, and that the last set is still a power snatch rather than a muscle snatch with a press-out.

• Amanda: 9-7-5 muscle-ups and squat snatches, for time

  Twenty-one squat snatches with your arms tired from the muscle-ups: heavier than Isabel, because there are fewer reps and they are full squats, but every one should still be a single you make. Past that and the workout is decided by misses, not by how fast you move.

And then the snatch itself

Scaling the bar gets you through the workout. What caps your snatch is a different question, and three numbers you already know usually answer it.

Find what is capping your snatch →