Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Tuesday May 19 2009
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power snatch - heavy single
  • Power clean & jerk - heavy single; if jerk fails first, keep going up to a heavy single power clean
4 rounds for time:
5 box jumps
10 kipping pull-ups
30 sec rest
Print Friendly and PDF


5 Comments
Andrew Makely 2009-05-19
I'm so beat! pwr sn 170 pwr cln + jrk 220 (pathetic!) metcon 4:30 35" box no speed at all in lifts
shawn 2009-05-19
pwr.sn 85kg pwr cln + jk 115kg metcon 5 burpees 10 kb swing 15 box jump 5rds 30 sec. rest Greg, I need to up my metcon work as i am prepping for the POPAT (police officers physical assessment test) basically 4 minutes of job related task hell, very anaerobic. I am confident i will pass, but still want to maintain my weightlifting as I still want to compete (have 2 meets coming up june.27/aug.22). some of the departments require a 1.5 mile run as well to be completed under 12 min. Even at my current weight (94kg), I can pass that as well. Any suggestions on applying this to the current training program would be great! thx, shawn
Jonathan 2009-05-19
Power Snatch: 150, failed at 155. Still can't get my left shoulder working correctly. Sn Grip High Pulls: 155 x3 Power Clean And Jerk: 205, cleaned 210 but missed the jerk. 4 rounds for time: 5-34" box Jumps + 10 KPU + 30 sec rest: 4:17
Greg Everett 2009-05-21
Shawn - Try dropping one of these WOD days (tues or thurs ideally - more of a tech day) and replacing it with a run and/or a ~4-6 min metCon.
martin 2009-05-21
Be true steve, be true.
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