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BLACK FRIDAY DEALS ON COURSES AND THE CROSSFIT STORE

Wednesday

241127

Workout of the Day

Muscle snatch 1-1-1-1-1 reps

Power snatch 1-1-1-1-1 reps

Squat snatch 1-1-1-1-1 reps

Post loads to comments.

Compare to 211202.

Scaling:
Today’s workout is a heavy-lifting day. Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Those who aren’t yet ready to build to maximal loads can stay at light-to-moderate loading to practice dialing in consistent mechanics.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
In the third pull, imagine you are zipping up a jacket with the barbell. This will help keep the barbell close to your body as you finish the lift.

Resources:
The Muscle Snatch
The Power Snatch
The Squat Snatch
What Is a Snatch?

Find a gym near you:
View the CrossFit map

Learn the Movement →

Comments on 241127

43 Comments

Comment thread URL copied!
Steven White
November 28th, 2024 at 8:45 pm
Commented on: 241127
Muscle snatch 1-1-1-1-1 reps
Power snatch 1-1-1-1-1 reps
Squat snatch 1-1-1-1-1 reps

MS: 55-60-65-70-75
PS:  65-75-80-85-95
SS:  65-70-75-85-90
Comment URL copied!
Nick Knowles
November 28th, 2024 at 7:57 pm
Commented on: 241127
M/31/90kg/6'2
Never snatched before. Warmed up with dowel rod, practised the movements, then used a 15kg barbell.
Switched to 20kg barbell. Did three more warm up movement sets with microplates either side. 
Finally worked way up to approx. 30-35kg range. Snatch is really not my movement.
Comment URL copied!
Abby F
November 28th, 2024 at 5:40 pm
Commented on: 241127
muscle snatch: 60lbs 
power snatch: 55lbs 
squat snatch: 45lbs
Comment URL copied!
Ran Sabag
November 28th, 2024 at 2:58 pm
Commented on: 241127
45
50
~50 squat mental block
Comment URL copied!
Aleksandr Sneg
November 28th, 2024 at 12:56 pm
Commented on: 241127
M 50/180cm/76kg

MS 20-25-30-35-40kg
PS 20-25-30-35-40kg
SS 20-25-30-35-40(F)-40(F)-40(F) kg
Comment URL copied!
Sam K
November 28th, 2024 at 12:50 am
Commented on: 241127
241127
MS 185lb
PS 195lb
SS 185lb

My legs were not cooperating after yesterday's squats.

211202
MS 175lb
PS 185lb
SS 155lb

Son(17)
241127
MS 145lbs
PS 165lbs
PS 165lbs
Comment URL copied!
Lincoln Kerger
November 28th, 2024 at 1:03 am
You still upped your game, awesome job!
Comment URL copied!
Lincoln Kerger
November 27th, 2024 at 10:50 pm
Commented on: 241127
Just did a bunch of reps of each at each weight, all reps touch and go.
65-75-85-95#

Today was not going to be a max effort day - too many parts of that equation I care to list. Took the opportunity to work on hook grip some more.
Comment URL copied!
Favo K
November 28th, 2024 at 3:13 am
Still getting work in while respecting the ornery parts is commendable & let's you lift another day! Nice job, as always!
Comment URL copied!
Stephen Baker
November 27th, 2024 at 10:00 pm
Commented on: 241127
65-85-85-95-105
105-115-125-130-130
95-115-115-120-125
Since I was so rusty I did some extra reps of squat snatch. 125-130-130
Next time:135
Comment URL copied!
Lincoln Kerger
November 28th, 2024 at 1:04 am
Nicely done!
Comment URL copied!
Brian Louchis
November 27th, 2024 at 9:51 pm
Commented on: 241127
MS: 95
PS: 155
SS: 155
Comment URL copied!
Lincoln Kerger
November 28th, 2024 at 1:02 am
Well done!
Comment URL copied!
Quinn McCutchen
November 27th, 2024 at 9:50 pm
Commented on: 241127
55 yo M/ 5'9"/ 152 lbs

run half marathon
2:11:46

rest 2 hours then

muscle snatch 75-80-85-90-95
power snatch 100-100-105-105-105
squat snatch 75-80-85-90-95

made me realize I need to work on my shoulder mobility
Comment URL copied!
Lincoln Kerger
November 28th, 2024 at 1:01 am
That’s a lot of work, well done!
Comment URL copied!
Favo K
November 28th, 2024 at 3:14 am
That is a lot! Impressive.
Comment URL copied!
James Gentile
November 27th, 2024 at 9:26 pm
Commented on: 241127
Nice Thanksgiving Eve workout. Kept it light and stable. 

95-105-115-115-115
125-130-135-135-140
95-105-110-115-120

no prs or 1RM but fun to do these lifts for the first time in months. 

following with some heavy barbell lunges, dips, and leg lifts.
Comment URL copied!
Lincoln Kerger
November 28th, 2024 at 1:02 am
Nice job!
Comment URL copied!
Justin Gray
November 27th, 2024 at 6:35 pm
Commented on: 241127
45-55-65-75-85
75-85-96-105-115
75-85-85-95-95
Comment URL copied!
Marco Rossi
November 27th, 2024 at 6:20 pm
Commented on: 241127
M-43/178/77kg:
- Muscle snatch: 50-52,5-55-57,5-60kg
- Power Snatch: 55-60-62,5-65-67,5kg
- Squat Snatch: 50-55-57,5- 57,5-60kg
Comment URL copied!
Favo K
November 27th, 2024 at 5:13 pm
Commented on: 241127
"Heavy lifting day" & snatches don't jive in Favo world & I'm cool with that.  Practiced a few cycles of each move with a 15# body bar as warm up then:

Modified 24.1 to:
21 single arm DB snatch-right
21 lateral burpees over DB
21 single arm DB snatch-left
Same as above for 15, then 9
30# DB
12:43
Comment URL copied!
Jim Rix
November 27th, 2024 at 6:39 pm
That’s a good workout. Nice way to go into Turkey Day.
Comment URL copied!
Lincoln Kerger
November 27th, 2024 at 10:53 pm
Well done Favo!
Comment URL copied!
Jim Rix
November 27th, 2024 at 4:47 pm
Commented on: 241127
This WOD ain’t for me. So…
Deadlift 5-5-5-5
245-255-265-245#
15 min interval row
3 rounds of
50 sec on/10 sec rest
40/20
30/30
20/40
10/50
109 Cals/2189m
Comment URL copied!
Favo K
November 27th, 2024 at 5:15 pm
Right with you on that. Nice weights on those DLs!
Comment URL copied!
Lincoln Kerger
November 27th, 2024 at 10:53 pm
Nice job Jim!
Comment URL copied!
Steven Kim
November 27th, 2024 at 3:53 pm
Commented on: 241127
65-75-85-100-105
115-120-125-130-135
140(F)-135(F)-135-135-140(F)
Comment URL copied!
Favo K
November 27th, 2024 at 5:17 pm
Nice steady progression, good work.
Comment URL copied!
Jonathan Elmore
November 27th, 2024 at 2:59 pm
Commented on: 241127
65-95-115-125-135
Practiced the other moves 
Followed by 10 sets x5 OHS various weights
Comment URL copied!
Favo K
November 27th, 2024 at 5:18 pm
Nice job + adding in some OHS!
Comment URL copied!
Lincoln Kerger
November 27th, 2024 at 10:52 pm
Good work!
Comment URL copied!
Charles Meyers
November 27th, 2024 at 2:46 pm
Commented on: 241127
Muscle snatch 1-1-1-1-1 reps
Power snatch 1-1-1-1-1 reps
Squat snatch 1-1-1-1-1 reps
Comment URL copied!
Charles Meyers
November 27th, 2024 at 2:47 pm
45-50-65-80-95
65-75-80-65-65
45-55-60-60-60
Comment URL copied!
Favo K
November 27th, 2024 at 5:19 pm
Impressive increase there, nice job.
Comment URL copied!
Charles Meyers
November 27th, 2024 at 6:52 pm
Thanks  for the positive comments always!
nice work to u as well
Comment URL copied!
Chance Billups
November 27th, 2024 at 1:09 pm
Commented on: 241127
135,145,155,165,F170
170,175,180,185,F190
190,195,200,FF205,205
Comment URL copied!
Jonathan Elmore
November 27th, 2024 at 3:00 pm
Nice Work!
Comment URL copied!
Jim Rix
November 27th, 2024 at 4:48 pm
Sweet!  Nice progression thru the movements.
Comment URL copied!
Chance Billups
November 27th, 2024 at 6:11 pm
August 23rd, 2024 crossfit.com programmed muscle snatch 3x1, snatch balance 4x1, and squat snatch 5x1. For anyone also thinking they did this recently and wanting to look back 3 months ago.
Comment URL copied!
Lincoln Kerger
November 27th, 2024 at 10:51 pm
Great job!
Comment URL copied!
Chance Billups
November 27th, 2024 at 11:28 pm
Basketball for an hour this afternoon.
Then, 
Isabel Rx 2:58
Comment URL copied!
DJ Tecu
November 27th, 2024 at 8:51 am
Commented on: 241127
Max: 35/40/42.5 pb
Comment URL copied!
Amedeo Alessio Cerea
November 27th, 2024 at 5:39 am
Commented on: 241127
30-30-35-35-40
40-45-45-50-50
50-50(F)-50(F)-50-55(F)
Comment URL copied!