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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 02-26-2014, 08:34 AM   #11
Martin Navestad
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Re: How should get Snatch and Cleans to fit in?

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Originally Posted by Adam Shreim View Post
WOD = Workout of the Day

You mean MetCon for metabolic conditioning.

You can't do a WOD, in a day, because it IS the workout for that particular day. It gets confusing.

The most recent template you posted is pretty much what I was doing for about 4 months. Except I wasn't doing the weightlifting movements for 5x3. I would stick to singles or doubles. Sometimes I would do EMOM work at certain values and then add weight in a linear fashion.

Sorry! You're right.. Getting confusing for me to But I normally call the Matcons for WODs no idea why ..
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Old 02-26-2014, 08:40 AM   #12
Martin Navestad
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Re: How should get Snatch and Cleans to fit in?

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Originally Posted by Adam Shreim View Post
The most recent template you posted is pretty much what I was doing for about 4 months. Except I wasn't doing the weightlifting movements for 5x3. I would stick to singles or doubles. Sometimes I would do EMOM work at certain values and then add weight in a linear fashion.
How many sets did you do?
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Old 02-26-2014, 10:48 AM   #13
Adam Shreim
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Re: How should get Snatch and Cleans to fit in?

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Originally Posted by Martin Navestad View Post
How many sets did you do?
I liked to do at least a minimum of 5 sets.

I would do something like :
Snatch 60%, 70%, 80%, 85%, 90%, 95%, 85%, 90%

Clean + Jerk 65%, 75%, 80%, 85% x 2 sets

a bigger day would be :
Snatch 2 @ 60%, 2 @ 70%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 2 @ 80%, 2 @ 85%, 1 @ 90%

2 Clean + 2 Jerk 60%, 70%, 80%
2 Clean + 1 Jerk 85%

If I did EMOM I would set a goal of 10 minutes and then either shrink the minutes or increase the time between sets. For example, the very first snatch EMOM/10 I used 135#. Then I would shift it to say, 165x2, but do it every 2minutes. It depends on what my 1RM is and what % of my 1RM is on the bar. Then I decide how many reps I want to do, based on the P-chart.

Sometimes I would do sets of 3, but it would need to be less than 80% of my 1RM.

I would also switch it up. Instead of just doing pure Snatch and C&J, I would do - like I laid out (which was from my logs) 2 cleans and 1 or 2 jerks, sometimes 3 cleans and 1 jerk or maybe 1 clean and 3 jerks. I would snatch from the hang or do a snatch+hang snatch+overhead squat combo.

That wasn't until my lifts started to stall a little bit, though.

Last edited by Adam Shreim : 02-26-2014 at 10:52 AM.
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Old 02-26-2014, 12:18 PM   #14
Martin Navestad
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Re: How should get Snatch and Cleans to fit in?

Quote:
Originally Posted by Adam Shreim View Post
I liked to do at least a minimum of 5 sets.

I would do something like :
Snatch 60%, 70%, 80%, 85%, 90%, 95%, 85%, 90%

Clean + Jerk 65%, 75%, 80%, 85% x 2 sets

a bigger day would be :
Snatch 2 @ 60%, 2 @ 70%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 2 @ 80%, 2 @ 85%, 1 @ 90%

2 Clean + 2 Jerk 60%, 70%, 80%
2 Clean + 1 Jerk 85%

If I did EMOM I would set a goal of 10 minutes and then either shrink the minutes or increase the time between sets. For example, the very first snatch EMOM/10 I used 135#. Then I would shift it to say, 165x2, but do it every 2minutes. It depends on what my 1RM is and what % of my 1RM is on the bar. Then I decide how many reps I want to do, based on the P-chart.

Sometimes I would do sets of 3, but it would need to be less than 80% of my 1RM.

I would also switch it up. Instead of just doing pure Snatch and C&J, I would do - like I laid out (which was from my logs) 2 cleans and 1 or 2 jerks, sometimes 3 cleans and 1 jerk or maybe 1 clean and 3 jerks. I would snatch from the hang or do a snatch+hang snatch+overhead squat combo.

That wasn't until my lifts started to stall a little bit, though.
Thanks a lot Props
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