The snatch is the fastest lift in sport: the bar travels from the floor to locked-out arms overhead in one uninterrupted movement, received in a full squat. It demands more speed, mobility, coordination and precision than anything else with a barbell, which is why Olympic lifters build entire careers around it. In CrossFit it anchors Isabel and appears across the Open. Pound for pound, a big snatch is the strongest proof of athleticism in the gym.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.35x | 0.2x |
| novice | 0.55x | 0.35x |
| intermediate | 0.8x | 0.55x |
| advanced | 1.15x | 0.8x |
| elite | 1.45x | 1.05x |
1RM as a multiple of bodyweight.
Positions before load, always: a technically crisp 40 kg snatch builds more than a muscled 60 kg one. Keep the bar close - brushing the hips - and finish the pull completely before you drop under. The three classic faults: early arm bend, incomplete hip extension and jumping forward; film yourself, you'll find one. Snatch when fresh, early in the session, in doubles and singles. Progress lives in your positions: front squat depth, overhead stability, hamstring flexibility.
Progression: PVC snatch drills, then hang power snatch with an empty bar, then power snatch, then add the full squat receive. The overhead squat must be comfortable before heavy full snatches make sense.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.