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Wednesday November 28 2007
Comments (26)  |  Help  |  Programs  |  Exercises

  • Front squat – 75% x 3 x 5
  • Clean pull – 100% x 3, 103% x 2, 105% x 1
  • Rack jerk behind the neck – work up to heavy single

3 sets of:
Front plank – near max time
Lateral planks – near max time

3 rounds for time of:
10 Burpees
10 Sand bag clean to shoulder – 50% BW
300 m row

Post numbers and questions to comments.
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26 Comments
Paul 2007-11-27
I am having a great time with these WODs in the Singapore Marriott! They have a Model C rower and I have been improvising with dumbells and the smith machine. I got some strange looks using an aerobic step in the smith machine to get in position for the Snatch DL...lol. I am the only one sweating in this gyms which is surprisingly used by at least 1/2 a dozen people all the time. Thanks for the Wods...keep them coming.
Keith 2007-11-28
500m row 1:45.3, mobility drills FS 5sets of 3 @90kg Clean pull 3@110kg 2@115kg 1@120kg Rack jerk 1@100kg Chins 6,5 @bw Will do metcon this evening
Leonid S. 2007-11-28
CrossFit Total today - couldn't miss it for multiple reasons: Squat 385 (PR +10) Press 158 DL 461 Total 1004 - pr by 25 lbs. Going to do 90%x1x3 + wod later today or tomorrow
Allen Yeh 2007-11-28
Conked out early last night due to illness, skipping today's workout.
Troy Archie 2007-11-28
What's Aimee doing in that pic?
Greg Everett 2007-11-28
She's doing trap-bar deadlifts on a riser--so basically they have the depth of a squat but the load isn't on her back. She had an injury and couldn't rack a bar on her shoulders or front squat for more than a single, so she was doing these as a substitute for a while, thanks to a suggestion by Tracey Fober.
Dr. G 2007-11-28
Today's CA WOD 11/28/07: Front squat (75% x 3 x 5): 84kg x 3 x 5, I need to retest my max front squat soon Clean pull (100% x 3, 103% x 2, 105% x 1): 89kg x 3, 91.5kg x 2, 94kg x 1, first time doing these, I like them MODIFICATION = KBs Jerk 70# x 3 x 3, these were much harder than I anticipated MODIFICATION = Gymnastics holds, 30 seconds each: Parallette handstand 1-arm hanging tuck sit L/R GHD situp "body straight" hold Back extension "body straight" hold Bottom position pistol hold, L/R Parallette tuck sit, done in two parts Inversion hang Legs unsupported "body straight" hold Back extension "body straight" hold Wall sit 90 deg for 1 minute Parallette tuck planche, done in two parts Tucked front lever Tucked back lever Front/Right/Back/Left Plank, rotated through, each position held for 1 minute 3 rounds for time of: 10 (yay!) Burpees 10 (canvas Everlast punching bag) clean to shoulder, hard yet satisfying MODIFICATION = 15 15# CBs overhead swings, absolutely fries the grip and I like it 10:11 What has 2 thumbs and is *really* glad that tomorrow is a rest day?!?... THIS GUY!!!
Dr. G 2007-11-28
Coach Greg, Is it likely that the CFT will show up in the CA WODs?
AW 2007-11-28
Front squat 75%(115#) x3x5 Clean pull 100%(160#) x3, 103%(165#) x3, 105%(170#) x 1 Rack jerk behind the neck work up to heavy single 115#/120/135/145f/140 3 sets of: Front plank near max time (59s) Lateral planks near max time (L12s/R17s) 3 rounds for time of: 10 Burpees 10 Sand bag clean to shoulder 50% BW (70#) 10 70# upright row Time: 7:33
Greg Everett 2007-11-28
Dr. G - Nope.
Aimee 2007-11-28
Troy- see video here:http://www.performancemenu.com/resources/exercises/videos/trapBarDL.mov They are pretty awesome for my leg strength.
Stu 2007-11-28
First time posting. Just started working on the olympic lifts. Come from more of a strength/power lift background. Missed yesterdays workout and modified today's: muscle snatch w/ 95lbs. for sets of 2 Front Squat 225x3x5 sets clean dead 315x3x3 behind neck jerk up to 185 lbs. Stu
ChrisC 2007-11-28
A Day behind. Did 11/27 workout. Did not go well. My body was completely wasted due to the workout on 11/26. Had to drop to 50% for 3 Position Snatch and Muscle Snatch. I hope today's workout will go better for me tomorrow.
ec 2007-11-28
fs 105# cln pulls 135, 140, 145# bnk jk 125# cfb wod was 'annie' did that for my metcon, 7 min
ec 2007-11-28
greg - for some reason, im not hitting bnk jerks very cleanly. im assuming i should i keep working bnk (as this should eventually surpass the load i can lift from the front?) ... or do them from the front and hit higher weight - for now?
Greg Everett 2007-11-28
Well what's the reason? Post a video if you can. I'd be willing to bet you're pushing your hips back and dropping your chest when you dip. Keep working them when they're prescribed up to whatever weight at which you fail, then switch to the front to get as heavy as possible that day.
ec 2007-11-28
got it - will try to get someone around next time. i haven't found a grip width i like either...should be same width as from the front, no?
Greg Everett 2007-11-28
Yes, same grip width for front and back.
DougM 2007-11-29
M/39/5'11""/168 Burg w/u front sq: 115x3,130x3x5 clean pull: 115x3, 135x3, 140x2, 142x1 b/n/ jerk: 95x1, 105x1, 115x1, 120x1 3 sets of: front plank x 30 secs left plank x 15 secs right plank x 15 secs 5 pullups
Derek 2007-11-29
Day Behind but wanted to keep my numbers on the right workout page Front squat 45 X 6, 95 X 3, 135 X 3, 150 x 3 x 5 Clean pull 185 x 3, 195 x 3, 205 x 3 (man I have to read the instructions better, second time I have screwed up the pulls) Rack jerk behind the neck 45 R, 65 R, 95 R, 115 R, 135 L, 155 L (should have kept going) While the bar was loaded and on the ground I DL'ed 295 X 1 just to see where I was. It felt ok not much more there but no problem. Front plank 47 S X 3 Lateral planks 20 S X 3 X Side 3 rounds for time of: 10 Burpees 10 Sand bag clean to shoulder 60 LB's Most I could fit in my bag) 300 m row 8:10 with 3:20 on the rows. This was really a smoker. Short but extremely intense.
pete 2007-11-29
FS=198lbsx3x5 Cln pull=230lbsx3,235x2,242x1 BHN jerk= 45,135,185,225,255lbs 3 rds: 10 burpee 10 pwr cln, 95lbs 300m row 10:10
Scotty Hagnas 2007-11-29
1st workout: FS: 195x3x3x3x3x3 CP: 210x3;215x2;220x1 JBN: 135,155,175,195 I'm starting to like these. 2nd workout: Front plank x 3' x 2:15' x 2' Plank L x 2' x 90" x 75" Plank R x 2' x 90" x 75" 16:45' total in the plank.... I alternated between reading a book and heckling a few friends while doing these. Maybe I should switch to elbow levers and extended QDR holds instead? 3 rounds: 10 burpees 10 sandbag cleans 62.5 lbs (35% BW) Row 300m 8:55' Smoked. 3rd session: 30 min. foam roll/tennis ball + full body joint mobility.
Mike Donnelly 2007-11-30
Front squat 75% x 3 x 5 (up to 130lbs/ down to 105 with good form/ROM) Clean pull 100% x 3, 103% x 2, 105% x 1 (up to 185) Rack jerk behind the neck work up to heavy single (135)
Jesse Woody 2007-11-30
Front Squat: 45x6, 135x3, 165x5x3 Clean Pull: 215x3, 220x2, 225x1 Rack Jerk: 135x3, 185x1, 205x1, 215x1, 230x1 I was surprised, this went up easy, but I almost lost it by turning my ankle in the tennis shoes I was wearing. Time to invest in lifting shoes!
joe wheeler 2007-12-02
first did yesterday's snatch work 3-pos snatch (low to high) 40kg muscle sn + sn bal 40kg fs - 70kg cln pull - 80-82.5-85 rack jrk bnk - to 80kg metcon 3 rounds 10 burpees 10 pwr cln 45kg 10 pull-ups
Gordon Limb 2007-12-26
Front squat 162 x 3 x 5 Clean pull 150x3, 155x2, 157x1 Rack Jerk 95x3, 115x3, 135x2, 165x1 3 sets of front plank 90, 60, 60 sec side plank 30,30,30 sec 3 rounds for time: 10 burpees 20 24kb KB clean (10 ea arm) 300m row 9:43 I don't have sandbags yet, so subb'd the KB cleans...
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