Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Wednesday October 17 2007
Comments (8)  |  Help  |  Programs  |  Exercises

Danielle from FIT in Los Altos, CA at the CA weightlifting clinic in Fallbrook
  • Front Squat – 83% x 3 x 5
  • Clean pull – 95% x 3, 100% x 2, 105% x 2
  • Rack jerk behind the neck – work up to a heavy single

3 rounds for time of:
10 2-arm DB hang power snatch – 12% BW – (Snatch L and keep overhead; snatch right; drop both; snatch R and keep overhead; snatch L. This equals 2 reps.)
20 Kipping Pull-ups
30 Ball slams – 15% BW

Post numbers and questions to comments.
Print Friendly and PDF


8 Comments
mrjling/Jonas 2007-10-17
Very good day. Woke up with a working knee this morning(most likely meniscus probs) so I did the Front Squats and stuff. Painless. Front Squats 55kgx3x5 Muscle Snatch 30kgx3 35kgx3 40kgx3 Rack Jerks Snatch Grip 40kgx3x3 3rds of 10 Hip Extensions w/20kg on Roman Chair 10 Overhead Situps w/2x10kg DB 10 Deadhang Chinups 4:35
Martin Schap 2007-10-17
Front squat- 205x3x5 Clean pull- 240x3, 255x2, 270x2 Rack jerk behind neck- 195x1, 185x1x3 3rds: 10 2-arm DB hang power snatch- 25# DBs 20 pull-ups 30 knee tuck jumps with downward arm swing- tried to make these very explosive and aggressive 11:56
Scotty Hagnas 2007-10-17
FS: 197.5x3x3x3x3x3 CP:180x3;190x2;200x2 JBN:up to 165x1;backed down to 155x1x1 Overhead work seemed weak today. WOD as Rx'ed. 10 2 arm DB snatch 20# 20 pullups 30 Ballslams 26# 9:22'
mrbourgot 2007-10-18
Front Squat 90kg x 3 x 5 Clean pull 95kg x 3, 100kg x 2, 105kg x 2 Rack jerk behind the neck worked upto 80kg. Fatigue and unfamiliarity kept it low. No met con, I'd already done a muay thai class.
Bradford Green 2007-10-18
Day behind... FS: 145x3x5 Clean Pull: 165, 175, 185 Rack Jerk: 135 (stopped after that, back felt funny) No time for metcon
DougM 2007-10-19
Front Squat: 137x3x5 Clean Pull: 127x3, 135x2, 142x2 Rack Jerk b/n: 95, 105, 115, 125, 130, 135 Did 3 sets of 7 pullups, 10 knee-to-elbows
ec 2007-10-19
made this up today. fs @125# cln pull 115, 135, 155# (waaay over cln % but felt light) jerks were rack jerks (cfb wod) - 140# but it was a press out. not moving fast enough. hit 135# pretty easy, though. did my own uber short metcon 3 rnds 20 wallball 20# 5 clapping pushups 10 24" box jumps no stopwatch... but obviously pretty short
joe wheeler 2007-11-19
fs 75kg x 3 x 5 cln pull x 3 @ 75-80-85kg push jerk up to 85kg (I know, I jelled and forgot I was supposed to do rack jerks bnk) metcon: 3 rounds 10 2-arm DB snatches w/12kg DBs 20 jumping ring pull-ups 30 situps not timed but slower than I had expected.
Name
Comment
Verify
 

Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Workouts Menu

Workouts Home
Workouts Help
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
Custom Program Design


Training Programs


View by Date




Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine