WHITEBOARD – 22 November 2013


Front Squat: Build to a crisp 3 rep max

*Deload to 80% and perform 3 additional sets.


On the Minute for 5 Minutes perform:
3 Snatches
*Start weight at 50% max snatch. Each successful round add 5-10lbs

*Rest 2 minutes

On the Minute for 5 Minutes perform: 
2 Snatches
*Start weight 5-10lbs heavier than last triple

*Rest 2 minutes

On the Minute for 5 Minutes perform: 
1 Snatch
*Start weight 5-10lbs heavier than last double

Notes: “A CRISP 3 rep max”.  We want speed and the same receiving positioning as a deep clean.

For the second part map out what it would look like to have 15 successful attempts.  You want to make sure you aren’t trying to double your old 1 rep PR.  Map it out so if you feel good and hit your reps at the end of the singles you are around 90-95% of your old PR.  If you complete the workout and feel like your have a shot at a PR do it at your pace.   If you fail during your sets make sure to either back down the weight to be successful the rest of the way out, or retry knowing your failure was due to technique and not power/strength.

3 Responses to “WHITEBOARD – 22 November 2013”
  1. F. Squat: 275×3, 315×1, 275×3, 300×3, 315×3

    3 Reps: 135, 145, 155, 165, 175
    2 Reps: 185, 195, 205, 215, 225
    1 Rep: 230, 235 (f), 235, 240, DNF

    Back tightened up during the snatches and decided it was best not to try and complete last rep.

  2. Dara says:

    missed that whole front squat portion so ended up with 1RM of a snatch pull, 2 snatch complex. 72#
    then did the 15 minute WOD
    finished the WOD at 78# and felt good so then did
    80# PR
    82# PR

    that makes a snatch and a clean PR in one week. this makes me happy

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  • John Donne – Meditation 17

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