Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Wednesday February 6 2008
Comments (9)  |  Help  |  Programs  |  Exercises

James Fitzgerald and Greg Everett
  • Back squat – 78% x 2 x 5
  • Snatch pull – heavy single
  • Rack jerk – heavy single
  • Turkish Get-up sit-ups – 30% BW x 8 x 3

3 rounds for time of:
100 m sprint
10 sand bag power clean + push press - 35% BW
10 KB deadlift high pulls – 30% BW

Post numbers and questions to comments.

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


9 Comments
Matt Wichlinski 2008-02-06
Greg, fantastic work.
COuld you inform me if you're planning any future certs or seminars on the east coast. Also, what are the differences between a weekend with you and a weekend with coach Burgener at a crossfit weightlifting seminar? Thanks
Matt
The Pie 2008-02-06
What is a Turkish Getup situp. I have done many turkish getups but can't think of how a situp gets thrown in there.
Greg Everett 2008-02-06
Pie -

Just perform a TGU to the point at which you're sitting straight up and posting on your free hand.

Matt -

We have different teaching progressions, and I spend more time going over error correction.
Dr. G 2008-02-06
Greg's seminar is less expensive and also counts for NSCA CEUs.

That combo, plus more error correction, is a major reason I prioritized Greg's cert.

Besides, I want to visit Portland!
josh everett 2008-02-06
1. burg warm-up
2. desperately need ohs sqt work so OHS 4x10: 40,50,60,60
3. sn pull: 130k
4. BNJ: 145k
met con: no sand bag so...
3 rounds: 4:08
100m sprint
double KB clean & PP 24k in each hand
10 sqt pulls 24k (just 1 KB)
Craig Snyder 2008-02-06
cfwu x1
Burg wu

Back Squat: 45x6, 95x3, 135x3, 150 doublesx5
Snatch pull: 65x3, 95x2, 115x2, 125x2, 135x2, 145x1
Rack Jerk: Front: 95x2, 115x2, 135x1 Back: 145x2, 150x1
TGU sit ups: 40#, 4 reps each armx3

Met con:
3 rounds
Subbed 15 second rope sprint
Subbed 10 45# barbell thruster
10 40# DB high pulls
3:50
Evan von Qualen 2008-02-07
Shoveled out drive way to warm up+ reverse hypers BW
Bksqt doubles 219lbs,223lbs,242,252,262.first time really working the hi-bar oly sqt.
snatch pull worked 135lb. stayed light form needs work
rack split jerk,139lb.,175,199,204,209
tgu-situp, 60lb. db

Too icy to run
subbed crossfit "jackie" 8:30
Mike 2008-02-07
Subbed Deadlift for squat 120 kg* 2 * 5
Snatch pull to 90 (108%)
tgu-su 25kg *4 *3

no metcon today
Thanks for introducing me to tgu - It pointed out that I have a soft and unbalanced core
John Frazer 2008-02-07
Squat: 160x2 x5 sets
Snatch pull: Worked up to 125
Rack jerk: 105, very weak at 115
Getup situps 45# x4L/4R x3 sets
Name
Comment
Verify
 

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

Workouts Menu

Workouts Home
Read This First!
Workouts Help & Info
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