Olympic Weightlifting Workouts
Workouts Menu

Training Programs

View by Date

Wednesday January 9 2008
Comments (14)  |  Help  |  Programs  |  Exercises

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

3 rounds for time of:
10 Box jumps – knee/mid-thigh height
20 sand bag power cleans – 30% BW
600 m row
30 seconds rest

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
Print Friendly and PDF

Justin Fricke 2008-01-08
I do not have access to a rower would a miling bike sprint around the block be just as effective....

and the number 90% is starting to me....hard how many more weeks of bulgaria?
Eva T. 2008-01-08
beautiful position he is holding
John Messano 2008-01-09
Snatch up to 125
C&J up to 160
FS up to 165

3 rnds (w/ 2min rest)
10 Box Jumps - high
sub'd 20 DB Power Cleans with 55lbs for Sandbag
600m Row

5:13, 5:19, 4:53
Dr. G 2008-01-09
Today's CA WOD:

Joint mobility
Scapular stability
Extended Burgener warmup, pipe and 15kg bar, 3 reps

Snatch warmup: 29kg x 2, 39kg x 1, 50kg x 1, 60kg x 1
Snatch (90% x 1 x 1): 69kg x 1 x 1
Clean & Jerk warmup: 70kg x 1 push jerk, 80kg x 1
Clean & Jerk (90% x 1 x 1): 87.5kg x 1 x 1
Front Squat (90% x 2 x 2): 111.5 x 2 x 2

Metcon, 3 rounds for time, 30 sec. rest b/w rounds:
10 box jumps to tractor tire (knee height)
MODIFIED 20 tractor tire flips
MODIFIED 15 15# CBs swipes + 30 70# KB sumo deadlift high pulls
Total time 18:20

Oy vey. Brutal. Yay for rest days!
Dr. G 2008-01-09
For exercise substitutions the CrossFit FAQ is great...http://www.crossfit.com/cf-info/faq.html. As you can see from my entry, I subbed clubbell swipes and SDHPs for rowing (I don't have a rower). Do what you need to do!

I believe this is the second week of this Bulgarian cycle...see the CA WOD info for more details...http://performancemenu.com/daily/index.php?show=about
Jeff G 2008-01-09
So, doing those weighted rope climbs yesterday was a bad idea, especially after those cross-chops. My elbows are starting to hurt.

Sn: 142#
CJ: 198#
FS: 238#

MetCon w/ 30" box and 80# bag: 16:12
Sam Cannons 2008-01-09
Great position in that picture
ec 2008-01-09
sn - 95#
c&j - 125#

i do like the 90% doesn't feel so heavy anymore.

i don't like that my quads seem to have tripled in size with this cycle. i skipped the fs today.

did helen for my metcon instead - 10:42, well off my pr.
AW 2008-01-09
Snatch 90% x 1 x 1 (115#)
Clean & Jerk 90% x 1 x 1 (145#)
Front Squat 90% x 2 x 2 (165#)
Eric Jones 2008-01-09
Whew, was feeling awfully energetic today.

Snatch: 1x, 145, 145, 155 (OLD PR!!!)

C&J: 1x 185, 185, 195 (Fail)

5 rounds of:
3 complexes of; Squat Clean, Front Squat, Push Jerk, Back Squat, Push Jerk from Back w/135lbs
-Exactly 1 minute rest between rounds
Scotty Hagnas 2008-01-09
SN: 120x1 Felt good.
C&J: 180x1 Felt easy; I entertained the thought of going for a PR, but thought better of it.
FS: 235x2x2 Still heavy.

Metcon: 2 rounds, as I ran out of time before my next client. This one sucked.
10 box jumps 24"
20 sandbag power cleans 30% - 52.5 lbs.
row 600m
30" rest
3:29' 1st round; 4:53' second

Planches, plus a few back levers and shoulder stands on the rings done later. Lots of recovery work.

Off to California for the weekend; hopefully I can get in the workouts while there.
mike 2008-01-10
SN 75kg
CJ 95
Clean + FS x 2 = 95*2

I guess I am on the other side of the recovery fence from EC, The 90% are feeling more and more like 100%

Skipped Metcon because of new ring to play with
Justin Fricke 2008-01-10
Snatch 160#
C/J 230#
FS 255#

Felt good
Gordo 2008-02-06
Snatch 107
C&J 157
FS 195 x 2 x 2

These all felt much better than Monday and I don't think it was because of just one each...

28" box
50 lb bag
600m row
16:31 splits 5.10, 5.07, 5.14

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
Text Only
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