Welcome to April, AKA Strength Month. This month each blog post will focus on a different aspect of strength in CrossFit. Your challenge is to select a lift that you would like to improve, and follow the provided strength cycle for an entire month. Whether you start now or in three months, it doesn’t matter. Just get stronger.
The lift that you select to improve will typically have two sessions a week. These sessions can be added before or after your regular CrossFit workout, or they can be replacements for the regular metcon. (PhysWell runs open gym at 8am, 11am, 12pm, 1pm, and 2pm)
This month, we’re putting the spotlight on one of the most technical and rewarding lifts in CrossFit: the snatch. Over the next four weeks, we’ll be breaking this lift down, rebuilding it from the ground up, and finishing with a stronger, faster, and more confident version of yourself under the bar.
The snatch is more than just a lift — it’s a full-body expression of speed, power, and precision. When performed well, it feels effortless. But getting to that point takes time, attention to detail, and quality reps.
Why Train the Snatch?
The snatch trains explosive power, coordination, and mobility like no other lift. It challenges:
- Timing and rhythm under high speed
- Shoulder and hip mobility
- Full-body coordination and balance
- Core stability and fast footwork
It also transfers directly to other movements, improving your athletic performance across the board — from Olympic lifting to gymnastics and even metabolic conditioning.
What to Expect Each Week
This cycle is built to gradually improve your technique and strength through focused drills, positional work, and progressive loading. We’ll start light and technical, then ramp up with confidence.
Week 1: Technique First
- PVC and barbell drills to engrain movement patterns
- Find starting 1 rep max snatch
- Snatch pulls, muscle snatches, and overhead positioning work
- Mobility focus: shoulders, ankles, and thoracic spine
Week 2: Building the Base
- Power snatches and hang snatches at moderate loads
- Pausing at key positions (mid-shin, knee, and high pull)
- Strength accessory work: overhead squats, snatch deadlifts
Week 3: Speed and Load
- Full snatches from the floor, working up to 75–85%
- Complexes to reinforce speed under the bar (e.g., snatch + overhead squat)
- Positional consistency and smooth transitions
Week 4: Max Effort and Confidence
- Snatch max-out day: build to a new 1-rep max
- Full warm-up and prep with coach-led progressions
- Test your skill, celebrate your progress
How to Get the Most Out of This Cycle
- Focus on quality, not just weight. Speed and position come before load.
- Use video to review your reps — seeing your technique can help you make immediate adjustments.
- Be patient. The snatch rewards consistency and attention to detail over time.
- Don’t skip the accessory work — it supports the lift and prevents injury.
Stronger, Smarter, More Technical
Over the next four weeks, expect to improve not just your 1-rep max, but your entire approach to Olympic lifting. The snatch teaches discipline, demands focus, and develops explosive athleticism.
Step by step, rep by rep — you’ll get faster, more efficient, and more confident under the bar.