Olympic Weightlifting Workouts
Workouts Menu

Training Programs

View by Date

Tuesday April 28 2009
Comments (13)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Snatch balance - heavy single

3 rounds for time of:
8 DB push press - 30% BW each
12 kipping pull-ups
16 KB swings - 40% BW
Print Friendly and PDF

Load 2009-04-28
When it says: 8 DB press 30% BW each, doeas it mean one DB in each hand with 30% DB on each of them. Or do you use just one DB and do 8 reps with each arm? I'm sorry but i'm a little confused.
Andrew Makely 2009-04-28
Looks like a dumbell in each hand that is 30% of your bw each to me.
Andrew Makely 2009-04-28
muscle snatch up to 150 snatch balance 150 I can't pull myself under the bar very well, irratating! I can snatch push press more wieight. Metcon with 56lbs kb (biggest I have) and 2-60lbs db's 7:25 my conditioning needs much improvement
Aimee 2009-04-28
Load- Yes. One DB in each hand. So say if 30% of your body weight is 35#, you would put a 35# DB in each hand.
stew douglas 2009-04-28
muscle snatch - 60kg snatch balance - 45kg (yes, this needs work) Metcon - 9:25 8 DB push press - 60#/side 12 kipping pullups 16 75# DB swings Wow, those DB swings at 75# really took the life out of me!
shawn 2009-04-28
pwr.snatch - 90kg (deviated from program, had not tested 1 rm in sometime) snatch bal.- 3x1 80kg (this movement always bugs my shoulders, kept it light) metcon- 8 DB PP -65's 12 kipps 16 kb swings 32kg 3rds: rested 1min. btwn rds (still pretty taxing even w/ rest)
Cory 2009-04-28
Can I use a dumbbell as substitute for KB?
alex 2009-04-28
132 for muscle snatch 162 for snatch balance 7:07 metcon as rx'd
Alex 2009-04-28
Forgot to say all Pullups were chest to bar
Jonathan 2009-04-28
MS: 135 (a PR, albeit sad, for me). Sn Balance: up to 130 (still sad...I lose aggressiveness after about 115 and start slowing down). 3 rounds for time: 60# DB Push Press (each hand) x8 + 12 KPU + 80# DB Swings x16: 5:34. Ouch. It has been an hour since I finished my WOD. I am still sweating! This even after the contrast showers for 12 minutes.
Jesse Woody 2009-04-28
After spraining my wrist almost a month ago, I'm finally back...sooo glad! Muscle Snatch 145# Snatch Balance 205# Ran out of time for the metcon
Load 2009-05-04
Thanks for the help!
JonGB 2009-05-05
Muscle snatch - heavy single -135 Snatch balance - heavy single -135 3 rounds for time of: 8 DB push press - 60lb each hand 12 kipping pull-ups 16 KB swings - 80lb DB 9:55 and smoked...

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
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