Power Snatch — CrossFit Technique Guide
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.
Muscles Worked
Equipment
Watch the movement demo
Video tutorial on YouTube — opens in new tab
How to Do the Power Snatch
Wide grip (snatch grip): hands set so bar rests in the hip crease when in the hang position.
First pull from floor: bar close to body, hips and shoulders rise at the same rate.
Second pull (power position): bar at hip crease, hips snap forward explosively.
Shrug and pull elbows high and wide, allowing the bar to float.
Drop into a partial squat and punch arms to lockout, receiving the bar overhead.
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.
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.
Hero WODs with Power Snatch
Related Exercises
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