W.O.D. and Endurance Tuesday 12/3/19


W.O.D. and Endurance Tuesday 12/3/19


“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Squat Snatch-15 min

Build to Heavy Single squat snatch

*Scaling- You can approach this two ways. Use this time to go light and work on technique for the squat snatch. OR get a little heavier with a power snatch and then complete an overhead squat from there

Conditioning WOD – 15 min cap

6 Rounds for time of…
8 Power Snatches (115/85)
8 Bar-Facing Burpees


  • Two part workout with a focus on the snatch
  • Heavy single to start to make light weight of the workout
  • Looking for a sub 12 minute workout (2 minute rounds max)


  • Within the workout, looking for something you can get done in 2 sets or in very quick singles


  • If short on space, complete as lateral barbell burpees

Body Close to the Bar
On the bar facing burpee, we want to keep the body close to the bar. In the bottom of the burpee, we can aim to keep the top of the head close to the steel. In the jump portion of the burpee, we can aim to get the feet as close to the steel as we can. Stepping the feet close before jumping is more energy efficient that a long broad jump on each rep.

Bar Close to the Body
The goal on the power snatch is to keep the bar close to the body by jumping the weight straight up. We’ll practice this vertical jump and close bar path by working from our final jump position, the high hang. If we hit this high hang checkpoint once we come from the floor, it is more likely that the snatch will feel smooth. Each movement from the high hang adds up to build to the big picture of the movement:

High Hang High Pulls: Vertical jump, guide the bar up the shirt
**High Hang Muscle Snatches: **Vertical jump, guide the bar up the shirt, strong punch up overhead
High Hang Power Snatches: Vertical jump, guide the bar up the shirt, strong punch up overhead, get under the weight


  • 48 power snatches and bar facing burpees total
  • Pick a strategy that you can see yourself maintaining in rounds 4, 5, and 6
  • Go a touch slower on the first round or two in order to feel things out


  • Singles may allow you to stay consistent and move quicker on the burpees
  • Other options for stringing reps together:
    • 2 Sets: 4-4
    • 3 Sets:-3-2
    • 4 Sets: 5-1-1-1
  • Find a steady pace on the burpees that allows you to maintain barbell strategy

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing, air biking, or skiing. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR Endurance WOD – 35 min cap

For time…

10,9,8,7,6,5,4,3,2,1 reps of…

Power Snatch 95/65
Overhead Squats 95/65
Bar Facing Burpees
*10/7 Cal Ski Erg between each set (ex – 10,10,10,10, 9,9,9,*10… and so on…