1 min rest
  • Front squat - 70% x 1; focus on speed up
  • Planks - front/side; 2 x near max hold
  • 4 rounds:
    10 DB muscle snatch
    10 KTE" />

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    Jocelyn rope pull up
    Wednesday December 2 2009

    • Snatch balance - heavy single; 90% of that x 1; 85% x 1; 80% x 1
    • Power clean & jerk - 75% x 1 x 10; 1 min rest
    • Front squat - 70% x 1; focus on speed up
    • Planks - front/side; 2 x near max hold
    4 rounds:
    10 DB muscle snatch
    10 KTE


    Questions? Get answers here or post in comments.
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    30 Comments
    Sam McGowan 1 | 2009-12-01
    What kind of jerk? Power (push) jerk or split jerk? Thanks, Sam
    Greg Everett 2 | 2009-12-01
    Jerk without any qualifier means split jerk here. Power or otherwise will be specified.
    Jesper Rasmussen 3 | 2009-12-01
    No set prescription for the front squat? "70% x 1" Regards Jesper
    Neil Scholtz 4 | 2009-12-02
    M/25/178cm/76kg Sn Bal Heavy Single 90kg, 80kg, 70kg, 60kg Pwr Cln & Jrk - 83kg x 1 x 10 Fr Sqt - 100kg This the second time ever that I have done Snatch Balance. It was more of a timing issue than the weight being too heavy. Even the 90kg I was catching it in a pwr position and then riding it down to full squat.
    Mike Maruffi 5 | 2009-12-02
    28 yom 225lbs 6'0" Snatch balance - 225lbs, 205, 192, 180 Power clean & jerk - 185lbs Front squat - 235lbs Metcon - 6:15 with 35lb dumbbells
    JCW 6 | 2009-12-02
    M/20/5'11"/170 lbs snatch balance- 215 lbs, 195, 185, 175 power clean & jerk- 190 lbs fs- 190 lbs planks- 2 min front 1:30 each side 4 rounds 10 db muscle snatch 62.5 lbs x5 each arm 10 k2b 3:59
    Greg Everett 7 | 2009-12-02
    Jasper - x 1 = 1 set of 1 rep
    Gene 8 | 2009-12-02
    Some impressive numbers this morning! I have a long way to go! All in pounds: SB- 33-33-65-65-75-95f-95PR first time doing SB PCJ- 10 singles at 130# FS-1@ 160# planks-front 1:55, right 1:45, front 1:30, left 1:47 No time for extra work
    Josh 9 | 2009-12-02
    Greg, When are wrist wraps appropriate? Will they protect your wrists in the long run or do you think they are nessecary for weightlifting? Thanks
    Cory 10 | 2009-12-02
    Snatch balance - 165, 150, 140, 135 Power clean & jerk - 175 Half reps due to time constraints Front squat - 180 Metcon - only did half due to time constraints I haven'e been doing snatch balances very long so they are still kinda weird. Provided I can get to a gym in the next year where they will allow me to drop the bar if I miss I can go for more weight overall!
    EricB in IL 11 | 2009-12-02
    Greg, With this cycle being only 3 weeks long, can you tell me how long the next cycle will be? I plan to start this 3 week cycle on 12/14, after my last race of the season (7.5 mi trail run)on 12/12, in order to gain some strength, especially in the Oly lifts. I plan on resuming my CF/CFFB/CFE WODs in the spring to get ready for the '10 race season, but am afraid that the next CA cycle may go too far into what should be my race prep time. Thanks!
    Butch White 12 | 2009-12-02
    Greg, My wife is not down with me sporting one of the "always in pursuit of a better snatch" shirts. I have an old worn-out Crossfit Norcal shirt that states "It's all jerks and snatches." Somehow the latter gets a pass but the former does not. What's the possibility of a CA edition of the "It's all jerks and snatches" shirt? Thanks, Butch
    Ian Carver 13 | 2009-12-02
    Snatch Balance - Heavy Single - 215 Lbs 190(f), 190, 180, 170 Power C&J 190x1x10 Front Squat 190 Lbs MetCon - 4:59
    Greg Everett 14 | 2009-12-02
    Butch - Pretty slim. I hate carrying shirts, so the fewer we have, the happier I am.
    Isara Fey 15 | 2009-12-02
    Snatch Balance -heavy: 165 (no racks available so I had to clean it up and put it behind my head not something I am that used to) 155,145,135 Power Clean & Jerk 165 1x10 Front Squat 165 MetCon- 12:46 (geze I am terrible at these metcons)
    Greg Everett 16 | 2009-12-02
    Josh - I don't like wrist wraps unless they're absolutely necessary - as in you have an existing injury, or time you've spent to get conditioned has not eliminated pain. If you're new to this kind of loading and volume, you'll likely get some wrist aching for a couple weeks, but you'll get conditioned to it over time - stretch and ice the hands/wrists as often as possible to help/speed the process.
    Greg Everett 17 | 2009-12-02
    EricB - The next cycle will be 4 weeks I think - haven't done it yet, but that's my current plan.
    Barry Weidner 18 | 2009-12-02
    Snatch Balance: 75kg Power C&J: 84kg Front Squat: 75kg Metcon: 3:47 w/ 50lb DB alternating arms each rep
    Michael 19 | 2009-12-02
    Hey Gregg thanks for the "butt wink advice".
    Josh 20 | 2009-12-02
    Greg thanks for the answer! In athletic training we learned this wrist taping to support the wrist just like a wrist wrap and I was curious to start using it. But if I am just gonna get conditioned, it's not necessary at all. Thanks again, I am getting your book for christmas and I can't wait!
    Jordan 21 | 2009-12-02
    Snatch Balance 72lbs: 62lbs(90% would have been 64lb, but I did not have 1lb weights), 62lbs, 57lbs Power C&J: 77lbs Front Squat 80 Lbs MetCon - 5:00
    Shark 22 | 2009-12-02
    Snatch Balance 95#, 87#, 81#, 76# - I have never done those before. Power C&J 120# x 1 x 10 Front Squat 157 x 1 Planks Front, R side, Front, L side Metcon 6:37 43 yom, 160#
    Brian Reckdenwald 23 | 2009-12-02
    Snatch balance - heavy single; 90% of that x 1; 85% x 1; 80% x 1 195 lbs -> 175-165-155 Power clean & jerk - 75% x 1 x 10; 1 min rest 185 x 1 x 10 Front squat - 70% x 1; focus on speed up 210 Planks - front/side; 2 x near max hold 1 minute front & each side x 2 4 rounds: 10 DB muscle snatch w/ 45 lb DB 10 KTE Time - 6:22
    Riddler 24 | 2009-12-02
    Greg, todays workout did not say "for time" for the four rounds. When for time is not mentioned, should I assume it is always for time or just get it done, time does not matter. Thanks. Oh, and I thought Castro was a donkey myself. Snatch Balance Heavy single @ 165lbs. Then 150, 140, and 135 last. Power C&J Heavy single @ 195lbs. 150lbs x 1 x 10. Did not realize until now that it was not supposed to be a heavy single. FS 175lbs. And the other stuff too. Rowed 8000 meters in AM.
    gordo 25 | 2009-12-03
    A day behind thanks to kids getting up early yesterday... Snatch Balance HS 70kg 65, 60, 56kg Power clean & Jerks 68kg Front Squat 70kg Planks ~ 1 min front, 45 sec sides 4 rounds w/40lb DB (5 each arm) 3:29
    Erik Reckdenwald 26 | 2009-12-03
    Snatch balance - heavy single; 90% of that x 1; 85% x 1; 80% x 1 165 lbs -> 150-140-135 Power clean & jerk - 75% x 1 x 10; 1 min rest 155 x 1 x 10 Front squat - 70% x 1; focus on speed up 185 Planks - front/side; 2 x near max hold 1:30 minute front, 1:00 right side, 1:00 left side 4 rounds: 10 DB muscle snatch w/ 45 lb DB 10 KTE Time - 5:14
    Bin 27 | 2009-12-03
    Sn Balance - 165 PC & J - 155 FS - 185
    Leon R 28 | 2009-12-03
    PC & J 72.5 Metcon 4.42 Used a 40k bar ( no dbs )
    LK 29 | 2009-12-04
    51 yof 125lb/64" SN balance: 65lbs,60-55-50 CL&J: 70lbs 1x10 FSQ: 85lbs Planks FR: 3:00&2:00 LS/RS: 1:15/1:15 WOD 4:05 15lb KB (alt side per rnd)
    EricB in IL 30 | 2009-12-16
    Weight in pounds Sn Bal - 155 -> 140f, 125x1x2, only about 4th time ever doing these PC&J - 155x1x8 FS - 205 Planks - 1 min front and each side w/ 1 min rest in btw No metcon Phil 4:13
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