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Wednesday August 20 2008
Comments (23)  |  Help  |  Programs  |  Exercises

  • Front squat - 73% x 3 x 5
  • Snatch pull - 100% x 3 x 3
  • Rack jerk behind neck - heavy single; 85% of single x 1 x 3

3 rounds for time of:
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW

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23 Comments
Alex Europa 2008-08-20
Front squat - 185 x 3 x 5
Snatch pull - 135 x 3 x 3
Rack jerk behind neck - 175 x 1 x 3

3 rounds for time of:
25 kipping pull-ups
20 knees to elbows (Arch-nemesis...how do you guys do them so fast?!)
15 Squat Cleans - 100-lbs (Didn't have my sandbag and managed to not pay attention to detail...POWER cleans, shit.)
Time: 22:20

Note for self: 4 hours of sleep; home from work @10pm, up at 230am to go back.
EricBrandom 2008-08-20
M/23/6'1"/180

FS @ 110kg
Snatch Pull @ 90kg
Rack Jerk Heavy @ 120kg
Rack Jerk 1x3 @ 90kg

Subbed Power Cleans @60kg
12:38
That was griptastic!
kent 2008-08-20
6am Crossfit 1-1-1-1-1-1-1 Dead lift 405,425,435,445,455,460
Front Sqt 165
snatch pull 190
rack jerk behind head 255
1x3 215
metcon 9:50
subbed sand bags with 2 20kg kettle bells and did kb cleans
John Messano 2008-08-20
FS 153*3*5

SnPull 135*3*3

RackJerk up to 155 (turned into PushPress), 135*1*3


Metcon:
15 Chinups, 10 K-t-E, 10 Chinups - DNF. fatigue, time. mostly fatigue.
John Messano 2008-08-20
FS 135, not 153.
tommi k 2008-08-20
FS 100kgx3x5
Sn.Pull 3x3 75,80,85kg
Rack jerk behind neck,worked on tech. up to 90kg(first time doing these)

2rounds:
25 kipping pu
20 knees to elbows
15 Db pwr.cln.from floor 2x24kg

Time 10:08
Jason Boag 2008-08-20
FS: 185 x 3 x 5
SnP: 155 x 3 x 3
RJ: 215, 185 x 1 x 3

Metcon:
16:31, make shift sandbag broke on clean #4 so I switched to 89lb barbell setup for the duration after that. Supposed to be 76.5lbs to be rx'd but the 10kg bumpers were close, so I used them.
Jason Boag 2008-08-20
Kent! I thought that might be you, you animal. You go boy...
carl 2008-08-20
FS: 140
SNP: 120
RJ: 155x1x3

Metcon: 20:21 sub'd 75lb power clean with bar, and probably kipped some KtoE's.
JD 2008-08-20
Front squat - 100kg x 3 x 5
Snatch pull - 95kg x 3 x 3
Rack jerk behind neck - 110kg; 95kg x 1 x 3
Jonathan Dunn 2008-08-20
Front Squat: 145#x3x5
Snatch Pull: 205#x3x3
Rack Jerk: 145#x1x3

3 rounds for time (scaled down)
20 kipping pull-ups
15 knees to elbows (Ouch!)
10 Sand Bag Power Cleans - 50-lbs (time to make some more bags...should have been 85#...and WAY harder)
Time: 17:59
jb 2008-08-20
Front squat - 73% x 3 x 5 - reps at 135#
Snatch pull - 100% x 3 x 3 - reps at 155#
Rack jerk behind neck - worked up to 185#, then did 175 for reps

3 rds of
10 x 20# weighted pull-ups
10 x 20# weighted ab wheels
Justin \ 2008-08-20
FS: 185#s x3x5
Snatch Pull: 155# x 3x3 (shoulders and elbows gone at this point)
Rack Jerk: Got up to 200#s then 170#x1x3

Couldn't hang from bar so called it a night... Rest day tomorrow is sorely needed.
ken c 2008-08-20
front squat: 225
snatch pull: 185
rack jerk: 225
rack jerk 1x3: 195

metcon: 11:34
subbed 115lb. bar power cleans for the sandbag cleans. no sandbag.

felt tired on the rack jerks. failed at 235. should have been able to do more.
ken c 2008-08-20
just realized i f#@ked up the metcon. did ghd sit ups instead of knees to elbows. don't know what's wrong with me.
Richard Thomas 2008-08-21
First day of 10x3 Squat assault!
Morning:
B/h neck rack jerk: 85kg, 80kg x 1 x 3

Evening:
Front Squat: 72.5kg x 3 x 10
Snatch Pull: 72.5kg x 3 x 3

No met-con. Did 38 Burpees instead as per CF Santa Cruz burpee ladder.
Matt Wichlinski 2008-08-21
FS 295
SP 235, 255
RJ 325, 275x1x3

Met con was griptastic
100# duffle

20:45
Jimmy C. 2008-08-21
Question: I am a relative beginner and am working form.
On my snatches, I end up jumping backwards a couple of inches...
Any thoughts on why?
I think it could be due to light weight and/or not aggressively getting under the bar--
Thoughts?
Thanks.
MB 2008-08-21

Front squat - 73% x 3 x 5 (145 lbs)
Snatch pull - 100% x 3 x 3 (155 lbs)
Rack jerk behind neck - heavy single; 85% of single x 1 x 3
all at 155 lbs since I was at home without bumper plates

3 rounds for time of:
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW (sub barbell power cleans @ 135 lbs)

Last 2 rounds in 15:45
Matt Dyson 2008-08-21
Front squat - 73% x 3 x 5 Matt: 175#
Snatch pull - 100% x 3 x 3 Matt: 155# still working to keep arms straight.
Rack jerk behind neck - heavy single; 85% of single x 1 x 3 Matt: 155#/125# got to make sure I am bending the rear leg in the split jerk.

Met Con: 3 rounds for time of:
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW Matt: 23:56 used 3 powerbags (2 x 10kg, 1 x 15kg = 77#) for the cleans, they were hard to hold and it got worse as the sweat started to flow.

I did the met con right before the lifting phase, now I know why you recommend a 4 hour break in between.
Mike Donnelly 2008-08-21
FS: 135
Sn Pull: 115
Jerk Bnk: 145; 125

Will have to make up MetCon
Tarun Suri 2008-08-22
FS: 100x3x5
SP: 105x3x3
BHRJ: H=95, 80x1x3

No time for metcon...
MAWL 2008-08-29
FS: 165x3x5
SnP: 135x3x3
RJBN: 135x1x3 - need to go a lot heavier on these

metcon: 17:19 subbed 45lb. DBs for sandbag and only did 10 KTEs each round
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