Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Tuesday September 16 2008
Comments (21)  |  Help  |  Programs  |  Exercises

Forcing the athlete to keep the bar close
  • Muscle snatch - 85% x 2 x 2
  • Snatch - (70% x 1, 75% x 1, 80% x 1) x 3
  • Clean & jerk - 80% x 1 x 4
3 rounds for time of:
20 kipping pull-ups
15 hanging leg raises
Print Friendly and PDF


21 Comments
peter haas 2008-09-15
For the snatch, should I interpret that as snatch 70%, add weight to 75%, snatch that, add weight to 80%, snatch that = 1 set. So three snatches w/ progressively increasing weight w/ no rest between weights? thanks.
ken c 2008-09-15
3 total snatches or 9?
Greg Everett 2008-09-15
Peter/Ken - Snatch 70% for single. Rest. Snatch 75% for a single. Rest. Snatch 80% for a single. Rest. Repeat that series 3 times.
KCFB4 2008-09-16
MS - 140 Sn - 115, 120, 130 CJ - 185 MetCon: (1st set of PUs chest to bar) 7:20
tommi k 2008-09-16
Muscle sn. - 61kg Snatch - 63.5,66,68.5kg C&J - 96kg MetCon: 7:56
Richard Vanmeerbeek 2008-09-16
Fran in the morning : 3'37" MSn : 52.5kg Sn : 50-55-60kg C&J : 82.5kg (only 3 sets)
Alex Europa 2008-09-16
MS: 95-lbs SN: 95, 105, 110 C&J: 160 MetCon: 4:50 (Only 1/2 ROM on the HLR, should've watched the video. :-( ... Pullups were chest to bar) Richard, smokin' time on Fran brother!
Richard Vanmeerbeek 2008-09-16
Thanks Alex, I couldn't resist this morning. It's a little more than 40 seconds away from my PR but with only 2-3 short metcons a week, I'm satisfied with this. The CA WOD is really ideal, thank you Mr Greg Everett !
Eric Brandom 2008-09-16
M/23/6'1"/180 MS: 135 Sn, 145, 155, 165 C&J: 215 Metcon: 5:42
ken c 2008-09-16
44/6'1"/185 monday - fran as rx'd: 3:06 pr (just like richard v. i couldn't resist) did monday's PM wod today snatch 155 clean and jerk 215 front squat 255 jerk dip squat 275 tabata ghd sit ups 77 (11 10 10 10 9 9 9 9) did the burpee pull up metcon from last week w c2b pull ups: 6:25
Jonathan 2008-09-16
MS: 110# x2x2 Snatch: (100x1, 105x1, 115x1) x3 C&J: 150# x1x4 3 rounds for time: 20 Kipping Pullups 15 Hanging Leg Raises 6:28
Matt Dyson 2008-09-16
Muscle snatch - 105# x 2 x 2 Snatch - (90# x 1, 95# x 1, 100# x 1) x 3 Clean & jerk - 140# x 1 x 4 3 rounds for time of: 20 kipping pull-ups 15 hanging leg raises - damn these are hard! Time: 8:31
JD 2008-09-16
Muscle snatch - 57kg x 2 x 2 Snatch - (70kg x 1, 74kg x 1, 78kg x 1) x 3 Clean & jerk - 96kg x 1 x 4
JB 2008-09-16
MS - 95# SN - 105/115/120 CJ - 150 3 rounds for time of: 10 kipping pull-ups w/ 20# vest 15 55# ab mat situps 4:33
Craig Snyder 2008-09-16
Muscle Snatch 95# Snatch 95#, 100#, 110# C&J 80%: 130# met con: 15 kipping pull ups 10 hanging leg raises 2 rounds: 4:37
Justin "Thor" 2008-09-16
MS-135lbs SN-115lbs-120lbs-130lbs C&J-155 Metcon was something different-4:49
ADR 2008-09-16
I had to make up yesterday's WOD so I tried to combine it with today's WOD: Muscle snatch - 85% x 2 x 2 - 100# Snatch -(70% x 1, 75% x 1, 80% x 1, 85% x 1) x 3 - 105#, 110#, 120#, 125# Clean & jerk - (80% x 1, 85% x 1) x 4 - 160#, 170# Front squat - 85% x 2 x 3 - 195# Jerk dip squat - 110% (of jerk) x 5 x 2 - 215# GHD sit-ups - 3 x 8 (weighted if needed) 25#, 50#, 50# Metcon: 5:25
Richard Thomas 2008-09-17
Muscle Snatch: 50kg Snatch: (50, 52.5, 57.5kg) x 3 Clean and Jerk: 72.5kg
ryan 2008-09-17
Muscle Sn - 115 lbs Snatch - 125, 135, 145 lbs C&J - 185 lbs Met - a smoking 20:40
Jason Boag 2008-09-17
Muscle Snatch: 110 Snatch: (120x1,130x1,135x1) x 3 Clean&Jerk: 185 x 1 x 4 Metcon: 7:41 chest to bar, toes to bar
Jody Woodland 2008-09-18
MSN - 115# SN - 125/130/135# CJ - 160# Metcon - forgot to time, approx a calendar page turn...
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