ACF – October 15, 2018

Workout of the Day

Snatch Balance

5 x 3


Build up to a heavy set of 3 within 5 sets

WOD Notes

Snatch Balance:

Adjust the loading on each set as necessary. Work on foot position and driving yourself under the bar so you are catching close to in the full depth of your squat if not there.


Follow things up with building up to a heavy set of 3 within 5 sets. Structure like this gives us a good opportunity to see if we can try some different lead in sets or jumps. That final set of 3 should still be something you are confident that you can hit but a challenge. See if you foot position for this is the same as your snatch balance…. It should be.

ACF – October 12, 2018

Workout of the Day


Build up to 85%

AMRAP 20 min

“Cindy” (5 pull up, 10 push up, 15 squats)

Notes: Every 3 rounds do 5 Power Snatch (135/95) + 10 Box Jump (30/24)

WOD Notes:


The goal is to keep the position and technique there but with reasonable loading. Keep to the listed percentage for today. Build up as needed today and try some different lead in sets if you find it helpful.


A little couplet tossed into a benchmark. Traditionally you will be pacing out “Cindy” for the entire 20 min but this go around you will have to crack out the power snatch/box jump every 3 rounds. The real purpose of this is to give you some Oly lifting in the midst of a workout but to also slow you down so you aren’t accumulating as many rounds of “Cindy”. Weight should still be something on the power snatch that you can do touch and go reps. Depending on how your grip is doing it may even be unbroken. Box jumps are on the higher side to slow things down a bit but try to keep a consistent and strong pace. No suggested rounds here today. Instead just move through this one, work hard, and let today be what it is. Adjust pacing and loading as needed.

ACF – October 11, 2018

Workout of the Day:

On the 3 min for 18 min

10 DB Lunge

10 DB Hang Power Clean

10 DB Push Jerk

10 DB Deadlift

Notes: Workout is for load

WOD Notes


This is a fun one but can get challenging too. My suggestion is to start with weight that you know you can get all movements one unbroken without putting the weight down. You should have around :90 sec or more to rest before the start of the next round. Feel free to adjust loading by going up, back down, etc as needed. This is a fun meathead workout but will have you breathing as well!

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