W.O.D. and Extra Work Wednesday 11/27/19


W.O.D. and Extra Work Wednesday 11/27/19


“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.”
– Jocko Willink

As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

Strength – 15 minutes

Build to a Heavy 3 position power snatch Complex


  • The 3 positions we’re working from today are:
  1. The Pockets
  2. 1 Inch Above Knee
  3. The Floor
  • This complex is designed to be completed without letting go of the bar, resetting the hands, or pausing on the ground
  • With a fast paced workout today, we’re probably not going to make significant change in movement during the 3-minute windows
  • As coaches, let’s aim to get around the room to each athlete for at least 1 piece of feedback on their snatch
  • The next best time would be during the 3 minutes of rest in the workout

Conditioning WOD – 15 minutes

As many rounds + reps as possible in 3 minutes of…
9/6 Calorie Bike
12 Power Snatches (95/65)

Rest 3 Minutes

As many rounds + reps as possible in 3 minutes of…
9/6 Calorie Bike
8 Power Snatches (115/85)

Rest 3 Minutes

As many rounds + reps as possible in 3 minutes of…
9/6 Calorie Bike
4 Power Snatches (135/95)


  • Cycling power snatches is the focus of today’s two part workout
  • We’ll work a 3-position snatch to start things off, building to a heavy complex
  • Our metcon today consists of 3 high intensity intervals, pairing the bike and barbell
  • Within these short windows, we’re aiming to choose weights and variations that allow for around 2 rounds to be completed (~45 Seconds Per Movement)


  • The weight increases in each AMRAP
  • Use the below guideline to determine the right weight for each round:
  • 1st Barbell: Should be able to cycle 20+ Reps When Fresh or Large Sets During the Workout
  • 2nd Barbell: Should be able to cycle 10-12 Reps When Fresh or Small Sets During the Workout
  • 3rd Barbell: Should be able to cycle 7-10 Reps When Fresh or Quick Singles During the Workout


  • In these short windows, it’s important to choose the right calorie number to ensure we get enough work completed
  • We’re looking to get at least two attempts on the bike in each 3-minute window, so choose a calorie number that you can complete in less than 45 seconds
  • If unable to Bike or the class is too large, complete one of the following:
  • 12/9 Calorie Row
  • 9 Lateral Barbell Burpees
  • If short on bikes, and all can bike, stagger athletes on opposite 3-minute windows

Fast Start
Unlike the Power Snatch, we don’t want a controlled start on the bike. When getting the bike going, we want to be aggressive initially. It’s well known that the first calorie on the bike is the hardest to get. Starting with a few seconds of sprinting before settling into your workout pace can help get the wheel going and get the first couple calories on the board.

Controlled Start
The majority of the speed on the power snatch happens through the middle of the lift, not immediately off the floor. Ripping the bar off the ground usually leads to poor positioning and less efficient lifts. We’ll work through a short progression in movement prep to focus on patience off the floor and speed through the middle.

Movement Prep
5 Snatch Grip Deadlifts
5 Hang Power Snatches
5 Deadlift to Hang Power Snatches
5 Power Snatches

*Build to Light Weight *

2-3 Sets:
1 High Hang Power Snatch (Pockets)
1 Hang Power Snatch (1 Inch Above Knee)
1 Power Snatch (Floor)


  • With such short windows and rest built in, let’s find a way to keep moving at all costs
  • The idea is to work hard for the whole 3 minutes and then recover for 3 minutes
  • Have a plan on the barbell, but expect to adapt as some point
  • If the strategy falls apart and is causing you to rest a lot, immediately go to quick singles to keep moving forward
  • For your initial rounds at each weight, here are some potential break-up strategies:
  • 1st Bar: 12, 7-5, 6-6
  • 2nd Bar: 8, 4-4, 3-3-2
  • 3rd Bar: 4, 2-2, 1-1-1-1


Barbell Bench Press

Build to a Heavy Set of 5