The squat snatch is the full competition snatch - the name CrossFit uses to distinguish it from the power snatch. The bar goes from floor to overhead in one motion, received at the bottom of an overhead squat. Riding the bar down into a deep receive means you can catch weights far heavier than any power snatch, but it demands elite-level mobility and total confidence under the bar. In workouts like Amanda, 'squat snatch' means every rep must be received below parallel.
| 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.
Attack the bar down, not just up: after full extension, pull yourself under aggressively - passivity is what makes catches crash. Receive with active shoulders punching up and knees driving out, then squat up smoothly using the bounce. In workouts, deliberate singles with full setup beat rushed touch-and-go for almost everyone. If your power snatch and squat snatch numbers are close, your bottom position needs work - overhead squats and snatch balances are the fix.
Progression: overhead squats until they're comfortable, then snatch balance, then squat snatch from the hang with light weight, then the full lift from the floor. Power snatch + overhead squat is the standard workout substitute.
Enter your 1RM above to see your training percentages.
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