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Power Surge

20 Box Step Ups5 Power Snatch @70%20 Box Step Ups5 Squat Snatch @70%20 Box Step Ups5 Overhead Squat @70% (of snatch, same weight)*BB is same weight for all 3 movementsRest 10:0020 Box Step Ups5 Power Snatch @70%20 Box Step Ups5 Squat Snatch @70%20 Box Step Ups5 Overhead Squat @70% (of snatch, same weight)*Sprint effort both times through

WODprep Strategy Top Tips:

In Round 1, start with 20 Box Step-Ups—keep it steady to save energy. Choose a challenging box height while keeping good form.

Then, hit 5 Power Snatch at 70%: pick a weight for a challenge, explode those hips, and strategically break sets. Follow up with another 20 Box Step-Ups—maintain that steady pace, focus on rhythm and breath.

Transition into 5 Squat Snatch at 70% with smooth moves, controlled descent, and minimal rest. Cap it off with a final 20 Box Step-Ups—power through, focus on posture and engage those glutes.

Now, take a 10-minute breather.

Round 2 is a sprint: 20 Box Step-Ups with increased pace, flowing into 5 speedy Power Snatch at 70%. Keep the tempo up during another 20 Box Step-Ups, then transition to 5 Squat Snatch—fast, efficient, minimal rest.

Finish strong with a final set of 20 Box Step-Ups—push through the fatigue with urgency, maintaining that consistent rhythm.

Conclude with 5 Overhead Squats at 70%—speed and stability, breaking into quick, manageable sets. Crush it!

 

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!): https://bit.ly/37UEg5F

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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Ready to Stop Guessing and Start Making Progress?

You do not need more random workouts.
You need a plan that helps you train with purpose, improve the right skills, and show up more confident when it matters.

That is exactly why we built WODprep Academy.

Inside WODprep Academy, you get training built for real athletes who want to improve without wasting time on things that do not move the needle.

You will get:

  • Courses that build real strength, engine, and skill
  • Clear progressions for movements that have been holding you back
  • Daily programming that matches your level and your lifestyle
  • A way to actually put your new skills into practice inside real training
  • Coaching and structure so you know what to do next
  • A smarter system that helps you stay consistent and keep improving

This is not about doing more work.
It is about doing the right work, consistently, so your fitness actually improves.

Join WODprep Academy, and start training with a real plan.

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5 Beginner Snatch Drills Every CrossFitter Should Master!

Learn how to snatch the correct way with Coach CJ’s ‘Top Down’ Method. Enter your details below to get instant access to the tutorial.

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