Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Wednesday February 25 2009
Comments (11)  |  Help  |  Programs  |  Exercises

  • Front squat - 70% x 3, 75% x 2, 70% x 3, 80% x 2, 70% x 3, 85% x 1
  • Snatch pull - 105% (of snatch) x 2 x 3
  • Rack jerk - heavy single
15-10-5 reps for time of:
KB swings - 40% BW
Box jumps - mid-thigh+
Print Friendly and PDF


11 Comments
Eric 2009-02-24
I'm just starting up with the beginner program from Greg's book and I see that tomorrow's WOD has a similar prescription: is 105% for the snatch pull in this case referring to one's snatch 1RM? Just thought it would be worth asking, since in the beginner program, Greg calls for a 105% snatch deadlift; does the 105% in this case refer to my 1RM snatch as well? Sorry if this is obvious :-S Cheers!!!
Greg Everett 2009-02-24
Eric - Yes, the % is of your max snatch. Normally I note that, I just forgot this time.
Aimee 2009-02-24
she is a badass.
Eric 2009-02-25
Thanks Greg! Have another question. Since I consider myself a beginner at weightlifting, and since that also means my 1RM snatch is still pretty low, should I be concerned by the fact that a 105% snatch dealift for 2 sets of 2 reps (as per the beginner program in your book) feels very easy? Is this by design? I'm new to weightlifing per say, but not to the iron game, so my deadlift is "decent", at least by the standards of my weightlifting prowess... Suggestions? BTW, your book SERIOUSLY rocks!!!!
ADR 2009-02-25
Front squat - 70% x 3, 75% x 2, 70% x 3, 80% x 2, 70% x 3, 85% x 1 - 175#/190#/205#/220# Snatch pull - 105% (of snatch) x 2 x 3 - 185# Rack jerk - heavy single - 215# 15-10-5 reps for time of: KB swings - 40% BW - 70# Box jumps - mid-thigh+ - 34" 4:08
Greg Everett 2009-02-25
Eric - You can adjust the weight up as necessary. However, the idea is to strengthen the positions and movements specific to the associated classic lift - so the weight should never exceed your ability to lift it correctly.
ken c 2009-02-25
front squat (3x5) 225 245 265 275 255 snatch pull 205 (2x3) clean and jerk 185 (1x3 from yesterday) metcon 3:02 2 pood kb 32" box did the crossfit row and push press wod yesterday so heavy push jerk was not going to work well tonight.
Fragoso 2009-02-25
Man Aimmee, Jolie with improved O-lifting under your guidance, look out! This girl is gonna be even more dangerous.
aimee 2009-02-26
That's the plan!
Rossi 2009-02-27
FS - 225X3, 235X2, 225X3, 255X2, 225X3, 265X1 SnPull - 205X2X3 Rack Jerk - 235 MetCon - 4:01
Andrew Wilson 2009-03-02
65/67.5/65/72.5/65/77.5 75 87.5F
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