Workout of the Day
STRENGTH
A. Every 2 minutes for 9 sets, complete (18 minutes):
Advanced
Snatch Waves (% of Snatch 1 RM)
1) 3 reps at 65%
2) 2 reps at 70%
3) 1 rep at 75%
4) 3 reps at 70%
5) 2 reps at 75%
6) 1 rep at 80%
7) 3 reps at 75%
8) 2 reps at 80%
9) 1 rep at 85%
Example (185# 1 RM)
3×120, 2×130, 1×140
3×130, 2×140, 1×150
3×140, 2×150, 1×160
Beginner
2 Snatches (every 3 sets, increase weight)
Notes
If you’re not already using it, here’s another pitch for logging your workouts on Beyond the Whiteboard! The app will automatically load your percentages for workouts like this once you have a 1RM logged. Easy peasy.
At some point most people will run into a mental block when attempting to lift a certain weight. For example everything is peachy up til 95# but anything nearing 100# and the lift falls apart. Progressive waves are a great training strategy to work towards heavier weights that are near your freakout threshold, by increasing the probability of performing more made lifts each workout.
This not only helps you creep up on scary weights, it also gives you a lot of quality reps at weights near your threshold, which will benefit you physically and mentally. And if you work up to something heavy and miss, you can drop down and work back up rather than continuing to attempt the weight you missed.
B. Back Squat
4×4, building
Notes
Reminder: This weekend is the RAD event! So if you are planning to max out your back squat on Saturday, plan to perform light back squats instead (100-120% of 1 RM Snatch) with an emphasis on speed out of the bottom of each rep. These reps should feel super easy, RPE 5/10.
If you are not doing the RAD event, you can practice building up to a tough set of 4 reps, ideally with a shorter warm up or plan to try taking some bigger jumps to get to your top set for the day.
CrossFit Group Class Programming Template (WK2/8)
Congrats to Ashley M and Greg C for climbing mount Kilimanjaro, the highest free-standing mountain in the world. This feat took 7 days, 40 miles, 17,178 ft in elevation and a lifetime of memories! Congrats