Workout of the Day

Fire Snatch

Written By Charleh Knighton  |  Weightlifting 

3 Rounds for Time
600m Run
6 Squat Snatch @80% of your 1RM


WODprep Strategy Top Tips:

To do this, we’ll need to know your one-rep max (1RM) for the squat snatch. Once you’ve got that number, calculate 80% of it. This will be the weight we’ll be working with in this workout.

When it comes to the 600m run, pacing is key. You don’t want to go all out right from the start and find yourself gasping for air halfway through. Find a comfortable pace that you can maintain for the entire distance. Think of it as a steady jog that keeps your breathing under control.

Let’s talk about those squat snatches. Technique is everything here. Make sure you start with a strong position, chest up, and drive through your legs explosively. As you catch the barbell overhead, make sure you’re in a deep squat position with your arms locked out.

If the weight is challenging for you, don’t worry! It’s totally fine to break up the squat snatches into smaller sets. Consider doing sets of 2 or 3 reps, taking short rest breaks in between. This will help you manage fatigue and maintain good form throughout.

When transitioning from the run to the squat snatches, be efficient. Don’t waste any time. As soon as you finish the run, get into position for the snatches and start your lifts. Use the time during the run to mentally prepare yourself for the upcoming snatches.


Feel awkward when barbell cycling? Check out our video below:

Are you new to Weightlifting for CrossFit? If so, you’ll want to check this out before going any further!

Weightlifting is an advanced skill and these tips will help you figure out the various lifts that are sure to crop up in your WODs sometime soon!

Want to get faster and more efficient in your barbell WODs?

5 Snatch Drills Every CrossFitter Should Master (free video tutorial!)

P.S. Looking for 1-on-1 Coaching to start feeling great in the gym?
Schedule a call with our Head Coach, Dr. CJ. *Limited spots available.

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