OtherWeightliftingBenchmark
Games 9.6
Weightlifting
Solo
Workout Details
Other
For Load:
1Snatch
Max load
Original WOD
For Load: 1 Rep Max Snatch
Coaching Tips
Strategy
- 1Focus on proper technique when lifting heavier weights. Prioritize form over weight to prevent injury.
- 2Breathe and brace before the lift to stabilize your core effectively.
- 3Use a gradual approach to find your 1 Rep Max; warm up adequately with lighter weights before attempting heavier lifts.
Safety Considerations
Technical Focus
Ensure proper bar path and hip extension.
Recommended Warm-Up
- 2-3 min easy Rowing - 2-3 min
- 10 Shoulder Dislocates
- 10 Hip Openers
- 5 each side Ankle Mobility Work
2 Rounds of:
2 rounds- 5 Hang Snatch (light weight)
- 5 Overhead Squat (empty bar)
- 5 Snatch Pull (light weight)
Scaling Options
Intermediate
Reduce approximately 20% of your 1 Rep Max weight.
- 1
snatch
Perform Snatch from the Hang Position.
Weight: 135/95 lbs (61/43 kg)
Scaled
Reduce approximately 40% of your 1 Rep Max weight.
- 1
snatch
Perform Snatch with a modified lighter weight or using Dumbbells.
Weight: 85/55 lbs (39/25 kg)