Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Barbell
Power Snatch — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The power snatch is a barbell movement in which the athlete pulls the bar from the floor to a locked-out overhead position in one explosive movement, catching with the arms straight in a partial squat. It is the most technically demanding movement commonly programmed in CrossFit WODs. Randy — 75 power snatches for time at 75/55 lb — is the Hero WOD named after Randy Simmons, testing the ability to sustain the snatch under extreme metabolic fatigue at a moderate load. The power snatch requires wide grip, aggressive hip extension, and the ability to stabilise a bar overhead while fatigued.
Quick answer
Power Snatch is best used when the workout goal matches its main demand: barbell capacity, clean mechanics, and scalable intensity.
Muscles Worked
HamstringsGlutesTrapsShouldersCore
Equipment
BarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Barbell WODs, skill practice, and athletes who can keep power snatch mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Reduce load, hang power snatch, dumbbell snatch. |
How to Do the Power Snatch
1
Wide grip (snatch grip): hands set so bar rests in the hip crease when in the hang position.
2
First pull from floor: bar close to body, hips and shoulders rise at the same rate.
3
Second pull (power position): bar at hip crease, hips snap forward explosively.
4
Shrug and pull elbows high and wide, allowing the bar to float.
5
Drop into a partial squat and punch arms to lockout, receiving the bar overhead.
6
Stand to full extension with bar locked out.
Common Mistakes
✕
Narrow grip — the snatch requires a much wider grip than the clean.
✕
Early arm bend before hip extension is complete.
✕
Pressing the bar overhead rather than punching under it — reduces efficiency significantly.
Coaching Tips
✓
For Randy (75 reps), touch-and-go cycling at a moderate, sustainable pace beats sprinting and missing reps.
✓
Build the overhead position with overhead squats and snatch balances before cycling power snatches at speed.
Scaling Options
Easier / Beginner
Reduce load, hang power snatch, dumbbell snatch.
Harder / Advanced
Full squat snatch, heavier load.
Related WODs
Use Power Snatch in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
What weight is the power snatch in Randy?
75 lb (34 kg) for men, 55 lb (25 kg) for women across 75 reps for time. The light load is intentional — Randy is a metabolic test, not a strength test.
Build It Into a Workout
Generate a WOD with Power Snatch
Use the generator to turn this movement into a full session based on your level, equipment, and training goal. This is the fastest way to move from movement knowledge to real training.
Next Training Tools
Hero WODs with Power Snatch
Related Exercises
Ready to put the Power Snatch to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.