Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Saturday January 5 2008
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch – 90% x 1 x 3
  • Clean & Jerk – 90% x 1 x 3
  • Front Squat – 90% x 2 x 2


4 rounds for time of:
100 m sprint
12 pull-ups
50 m sprint
8 DB push press 20% BW


Post numbers and questions to comments.
Print Friendly and PDF


7 Comments
John Messano 2008-01-05
Sn 3 sets of 1 @ 125lb C&J 3 sets of 1 @ 160 FS 2 sets of 2 @ 165 Metcon: sub'd 100 rope jumps for 100m sprint 12 Chinups sub'd 50 rope jumps for 50m sprint 8 DB PushPress @ 35lb ea. 12:25
ec 2008-01-05
sn - 95#, had a failed attempt before 3rd - which was pwr sn + ohs. first two were good though. c&j - 125# fs - 135# did my own metcon - only had 5 min.
Mike Donnelly 2008-01-05
Sn 5 sets of 1 @ 85lb (focusing on form,depth, & active shoulders) C&J 3 sets of 1 @ 135 FS 2 sets of 2 @ 155 First workout where I felt that I accomplished something in terms of form and weight/ Metcon after later ROM technique work, prior to stretching
Dr. G 2008-01-05
Still one day behind: Friday's CA WOD: ~1 minute rest between exercises and sets Snatch push press + overhead squat + snatch balance light x 2 x 4: 29kg x 2 x 4, stayed really light, set up complex with a power snatch Snatch 70% x 1 x 5: 52.5kg x 1 x 5 Clean & Jerk 70% x 1 x 5: 66.5kg x 1 x 5 Nice and easy workout. Tomorrow (ie. today's WOD) should be interesting considering the recent increase in my 100% numbers!
AW 2008-01-05
Snatch 90% x 1 x 3 (115#)
Jeff G 2008-01-05
Sn: 142# CJ: 198# FS: 238# MetCon w/ 30/15 double-under subbed for 100/50m sprint, 40# db's 16:30 (I suck at double unders)
Scotty Hagnas 2008-01-07
SN: 120x1xmx1 C&J: 180x1x1x1 FS: 235x2x2 Press 125x2x2 Later; 4 rounds: ~80 m sprint (two trips the length of the gym and back) 12 pullups ~ 40 m sprint (one trip the length of the gym and back) 8 DB push presses 20%BW 35# 5:26' This one sucked quickly!
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