Thursday Workout: Anaerobic Lactic Endurance


3 rounds, once every 12 min:

  • Power Snatch x 4
  • Burpee over Bar x 10
  • Run 400 m

During each rest interval practice:

  • Clapping Pull-up x 5
  • Handstand Hold x 5
  • Shoulder Mobility


  • The snatches should be touch-and-go reps at a medium-heavy weight.
  • The handstands should be free-standing and can be scaled to chest-to-wall.

25 thoughts on “Thursday Workout: Anaerobic Lactic Endurance

  1. 2:49 (72#), 2:47 (67#), 2:44 (67#)

  2. 2:20, 2:18, 2:18 @ 115.

  3. Unbroken Thruster + Pullup ladder: 10->1
    @95lbs: 6:49

  4. Warmed up to 155# power snatch (PR) but was a press out

    WOD – 2:11, 2:33, 2:40 @ 111#

  5. A2A BS 185,205,225,235,245,255 x 3
    WOD 2:16, 2:19, 2:13 @ 145lbs

  6. WOD: 2:38, 2:38, 2;30 @ 85#

  7. Came in for the 7PM

    Snatches and squats – so much work needed I won’t even put in numbers


    3 rounds
    10 KB snatches – 5/arm 70#
    20 HSPU
    30 C2B PU

    8:30 I think

  8. 89# snatches, 2:34, 2:57, 2:32 but I might have miscounted burpees.

    Snatches continue to be my least favorite movement. I feel I can’t get a good workout, because it requires so much technique that goes straight out the window in a workout like this. I also keep thinking that Crossfit is being a little disingenuous by calling workouts “functional movements,” because I can’t think of a time in my life that a snatch would ever be functional.

    Clapping pull-ups, though, are totally functional — because I found out today that I can do them 🙂

    1. I can certainly understand your frustration with the snatch movement in a timed WOD setting. For most of us I would argue that our performance in the olympic lifts is primarily skill-limited rather than strength-limited. And yes, I often don’t snatch objects in my daily life outside of the gym (unless you count my cats).

      However, there is still utility in training the snatch and other movements that don’t have directly matched “functional” movements. For one, the snatch focuses heavily on coordinated, fast muscle movements that build neuromuscular strength and stability. That strength and coordination directly impacts and improves many other skills.

      I wouldn’t say that CrossFit is being “disingenuous” by including the snatch in the ever growing list of movements we perform. Certainly my daily life does not include anything like pistols or HSPUs, but I am a fitter athlete with a more versatile work capacity because I’ve trained in these other regimes. Ultimately, as long as you are moving a weight (your body included) through space you are using your body to produce work and generate power output. Improving that work/power output requires more than just strength, so we train techniques that also require stability, balance, coordination and technique.

      Great work on the clapping PUs!

      1. I need to apologize. I shouldn’t have used such a strong term, and I shouldn’t have posted a comment while operating on a few hours of sleep. The WOD kicked my ass and I was frustrated. On the other hand, while reviewing my notebook I see that the last time I tried 89-pound snatches in a WOD I failed them repeatedly, so even my perception of my progress was off-base. I’ll try to view the snatch as a challenge in the future rather than a nuisance!

      2. No worries! I have definitely had days where a lift just doesn’t work for me… and I’m usually none to happy about it afterwards 😛

        That’s great that you’ve seen such a marked improvement! I would definitely encourage others to do as you have done and look back in the not-so-distant past to see how far they have come.

  9. 115# snatches
    2:47, 2:41, 2:22 (rowed the third rd as the hammy was tightening up)

  10. Snatch Pulls: 4×3 – 79#
    Sots Presses: 5×3 – 45#, then 35# because I fell 🙁
    Deadlifts: 3-2-1-3-2-1 155, 177, 187; 177, 187, 199#

  11. 2:40, 2:42, 2:52 @89# (sub cleans)

  12. WOD: 2:41, 2:53, 2:44 (67#)

  13. WOD: 3:05, 3:10, 2:58 (57#)

  14. 2:41, 2:32, 2:41 @89#

  15. 2:22, 2:25, 2:28 @ 115#

  16. 3:41, 3:41, 3:31 @89#

  17. 2:01, 2:00, 1:56 @ 115#

    1. you run too fast… stop it

  18. 2:38, 2:50, 2:42 @ 62#

  19. w/ 10 72# kb swings at beginning.. 2:12, 2:10, 2:13

  20. Made this one up on Saturday.
    3.18, 3.38, 3.42 @ 60#

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