Power Surge

20 Box Step Ups
5 Power Snatch @70%
20 Box Step Ups
5 Squat Snatch @70%
20 Box Step Ups
5 Overhead Squat @70% (of snatch, same weight)

*BB is same weight for all 3 movements

Rest 10:00

20 Box Step Ups
5 Power Snatch @70%
20 Box Step Ups
5 Squat Snatch @70%
20 Box Step Ups
5 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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