Sunday, November 17, 2013



Skill: *Goal is for weights to be challenging, but do not sacrifice technique
A. 3 x 2 Squat Snatch
B. 2 x 2 Squat Snatch from the hang (right above the knee)
C. 3 x 2 Snatch High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast)

Strength: Alternating Every 90 seconds for 12 Minutes
Odd: 3 OHS
Even: 5 Pendlay Rows (1 second pause at top)

A. 2 Minutes Max Effort Double Unders

B. Beginning at the 3 minute mark, 3 Rounds:
1 Minute Max Effort Thrusters 45#/35#
30 seconds rest
1 Minute Max Effort KB Swings 70#/53#
30 second rest
1 Minute Max Effort Burpee over-the-box-jumps 24"/20"
30 seconds rest

C. Rest 1 Minute, then: 2 Minutes Max Effort Double Unders


  1. Skill: I need to work on this more than anything else. My feet are going too far apart and I am angling them outwards. I always prefer a wider stance, but it is throwing me off balance. I worked on trying to correct this and made some progress. I was definitely more comfortable with the hang squat snatch. Only managed to get up to 135#.

    Strength: I felt much better on the OHS than I thought I would, after struggling so much with the squat snatch. I did 115# for both exercises. Probably could have done 10# more for both.

    WOD: I was dreading this going in, and it was hard, but not as terrible as I thought it would be.

    Thrusters: 25, 18, 18. First set of thrusters was unbroken, but I couldn't keep it going for rounds 2 and 3.
    KB Swings: 20, 19, 19
    Burpee over the box: 7, 7, 7

    I was terrible on the first 2 minutes of DUs and could only do groups of about 8-10. Surprisingly I was much better on the DUs at the end and did 20-25 at a time. Lost my total count both times though.

  2. If you are more comfortable with the hang squat snatch than with the bar coming from the floor, you are doing something wrong in your 1st pull off the floor. I would film the snatch from the floor or have one of the coaches watch you to see how your positioning is different at the knee with squat snatch vs hang squat snatch.

    1. Thanks Dan,

      I'll definitely work on this more. I'm going to try going slow from ground to knees and concentrate on form. It wasn't so much that it was easier, but I think something in those first movements was throwing my weight off center and making it harder to stabilize once I had the weight overhead.

  3. Skill:
    A: Did 135#, 145# and 155#, felt easy. Really trying to focus on full extension at the top before pulling under the bar.
    B:155# for both sets, Definitely harder than from the ground but it was nice to really focus on speed under the bar
    C: 165# for all sets

    Strength: Did 135# for both exercises, the 1 second hold got tough but otherwise no problem. Probably should have done 10# more

    WOD: Getting better with DU's, trying to double, single, double, single...instead of two doubles and kicking the rope for two mins

    Thrusters: 26, 22, 21
    KB Swings: 21, 19, 19
    Burpees: 12, 10, 9

    KB swings in the middle killed me

  4. Skill:
    A - Squat Snatch - Did these at 85#. My shoulder was a little sore, so didn't want to push it. Felt like a good weight to work form - heavy, but not too heavy. If my shoulder felt 100% today, I would have worked only 5-10# heavier.

    B - Hang Squat Snatch - Oops! Did this one from a low hang, right below the knees, not above. Did these at 85# too, these felt a little smoother, but heavier. I think they felt smoother mostly because I had warmed up a bit more by then.

    C - Hang Snatch High Pull - did these at 95#, they didn't feel super fast, but Ernie and Patrick said it looked good. I think I'm comparing how explosive I felt with the clean pulls, but on those, I wasn't pulling to my chest.

    Strength: OHS @ 95# - felt good at this weight, once it was overhead. Rows @ 75#, felt good on these too

    A - DUs got me again!! Only got 82 that first round

    B - Thrusters - 34, 24, 24 (bit of a drop off - yikes!)
    KB Swings - 21, 20, 20 - these did not feel awesome, still dread the heavy KB
    Burpees over box - 10, 10, 10 - paced myself on these a bit better and didn't really feel too bad, probably a sign I should have pushed for a few more reps each round.

    C - little better on the last round, got 90, still not where I should be.

  5. Skill:
    A- Squat Snatch: 185#. These felt fine, still a little tight on the hip flexor on the left leg.
    B- 185# again. I did these wrong as well, and was responsible for giving Liz incorrect information. I did these from just below the knee. Felt good again.
    C- 235#. These came up to my chest pretty easy. Obviously I can pull a lot more than I can get under at this point, so I need to get more comfortable with more weight overhead and speed under the bar.

    Strength: 195# OHS, 135# Rows. OHS got heavy on the last couple of rounds, but other wise felt good. Rows are coming along, I feel it more in my legs and lower back holding the right position than I do in squeezing the shoulder blades together.

    DU1- 89 on first round. Took a little longer to get into the rhythm, but eventually got there.

    Thrusters; 42,17,17. CRAP!!! Huge drop off, I think I went out way too hard in first round. rookie mistake.
    KB Swings: 23,16,15. Again, probably went out too hard in first round.
    Burpees: 9, 11, 6. These were rough.

    DU2- 84. I had a rhythm much quicker on this round, but I just had to go a little slower due to being so out of breath.

    Overall, this WOD was the worst I can remember in the recent history. I don't know if it's just because I went out too hard in the first round, or I'm not completely over my cold, but either way, I felt awful after this WOD.