It’s Snatch Time!
Now I know it seems like “geez we just did a million snatches in the WOD on Monday”. Well, we did, and for a reason, which is to get you ready for today. The past few weeks, actually, we have upped the ante on the technique work for the snatch just to build to this day. No pressure, huh?
This seems like a good time to remind you what maxing out is really about no matter what the lift you are performing is. For me to illustrate my point let’s look at the actual day at hand, Snatch Tuesday, for a real life example. I always say that you should be lifting for a max for “today”. It might just seem like I chose a word randomly, but I say it that way for a reason. Every single one of us is an amateur CrossFitter in the sense that our livelihood is provided for by something other than CrossFit. This doesn’t mean anyone of you out there reading this doesn’t take it very seriously, it just is what it is. This means that we have to battle early wake ups, bad nights of sleep, kids, jobs, bad eating schedules, travel for work, sickness, the list goes on. Yet all of these things are just parts of life we have to deal with along the way to our desired CrossFit glory.
It is because of this that I constantly urge you to lift for “today”. While I certainly want your goal to be to PR the given lift and given rep scheme that day every time you lift, I know it sure as shit ain’t happening. Anyone who has had at it with this CrossFit thing for any period of time knows that there are days where shit just doesn’t line up the way you want it to and your day in the gym doesn’t pan out the way you wanted.
Rather than let this constantly discourage you, just take the approach that you are lifting to max out for “today”, whatever “today” is bringing. If you got a great sleep, fueled up well, and just feel good in general, than f**k yeah let’s try to set a lifetime PR in the Snatch this time around. If you feel more like you got run over by the rhabdo fairy and beaten with a kettle bell then maybe change your expectations, at least at the beginning.
The last part there is key. I NEVER encourage an athlete to lower their expectations until they start lifting. Never, ever enter the gym with the expectation to fail no matter how hard your day, week, month, year has been. If “today” ends up dictating that you numbers are lower than you wanted, so be it. The best thing about “today” is it always comes back around tomorrow for another chance.
TUESDAY
Strength : Snatch
Find a 1 rep max Snatch
WOD : For Time
100 Double Unders
5 Hang Squat Clean Thruster 185/125
then
4 Rounds
8 HSPU
– 3 Hang Squat Clean Thruster every time athlete comes down off wall (including when finishing set/round)
then 25 Lateral Burpees
S : 75/55, 200 Singles, 15 Clapping Push-ups (can scale) for HSPU
L1 : 135/95, 50 Double Unders, Scale HSPU
Rx+ : 205/135, 5″ Deficit HSPU
The Program
1. Snatch : Find a 1 rep max
2. WOD : same as above with Rx+ standards
3a : 4×10 Strict Pull-Ups, rest 60s
3b: 4×2 Turkish Getup (each arm), heaviest able, rest 60s
4: Snatch Balance
5 x 1, heavy
then EMOM 10m, 1 Snatch Position Thruster, heaviest able
