Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Wednesday March 12 2008
Comments (15)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% of Monday’s best  x 1 x 5
  • Clean & jerk – 80% of Monday’s best  x 1 x 5
  • Back squat – heavy single

3 rounds for time of:
6 D-ball power clean + push press + slam – 20% BW
16 1-arm KB swing – 30% BW
26 kipping pull-ups


Post numbers and questions to comments.
Print Friendly and PDF


15 Comments
Dan 2008-03-11
Can I sub a duffle bag with 30%BW for the metcon? Don't have a 40lbs ball. Thanks
pd 2008-03-11
No you cannot not!!!! If you do, all of your strength gains will be negated from now and through eternity!!!!!!!!!!!!!!
Dan 2008-03-11
I may try a bumper plate
Greg Everett 2008-03-11
Dan - Yes, duffle bag will work fine.
Tom 2008-03-11
We our beginning our first PM WOD tomorrow. Our group worked up to our 1RM squat today (for Burgener's squat program). Would you suggest subbing another leg exercise for the Wed WOD or taking out the third component all together?
Greg Everett 2008-03-11
Tom - Just drop the squats.
Geoff Aucoin 2008-03-11
That's som good form!!
Danny 2008-03-11
How am I reading posts for March 12th on the 11th? Will someone from the future please tell me how the stock market did today?
Matt Wichlinski 2008-03-11
in case you didn't see my question yesterday( i posted late ), what is the difference between jerks and push jerks? And do you recommend doing box jumps as high as possible as a training tool to enhance O lifting skills?
Matt Wichlinski 2008-03-12
Skip that last question, answered yesterday, thanks
Tom 2008-03-12
Greg - We are trying to determine where in the macrocycle you are right now, and are a little confused. It seems you are in the Bulgarian Mesocycle - so are you in weeks 5-8 or 13-17? Any help is appreciated
Greg Everett 2008-03-12
We're in week 7 - so next week will be the last week of the first Bulgarian mesocycle of the current macrocycle.
kevin 2008-03-12
time of 5m47s sn 55k cj 65k bs 315# (sooooooo bad with my squat lately :( )
Eric Jones 2008-03-12
Rogue Fitness WOD: then, Snatch: 5x1 @ 135lbs C&J: 5x1 @ 165lbs Too smoked for Back Squats :(
Adc (CFS) 2008-03-13
Snatch 50kg 1,1,F,F,F C&J 65kg 1-1-1-1-1 No Met Con Was Toast did "Tommy V" in the am,thought I would be suitably recovered for heavies by pm but sad to say no,Snatch totally off,and C&J shaky and slow
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