3 rounds for time of:
10 Box jumps – knee/mid-thigh height
20 sand bag power cleans – 30% BW
600 m row
30 seconds rest

Post numbers and questions to comments." />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday January 9 2008

  • Snatch – 90% x 1 x 1
  • Clean & Jerk – 90% x 1 x 1
  • Front Squat – 90% x 2 x 2

3 rounds for time of:
10 Box jumps – knee/mid-thigh height
20 sand bag power cleans – 30% BW
600 m row
30 seconds rest

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
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Justin Fricke 1 | 2008-01-08
I do not have access to a rower would a miling bike sprint around the block be just as effective.... and the number 90% is starting to me....hard how many more weeks of bulgaria?
Eva T. 2 | 2008-01-08
beautiful position he is holding
John Messano 3 | 2008-01-09
Snatch up to 125 C&J up to 160 FS up to 165 Metcon: 3 rnds (w/ 2min rest) 10 Box Jumps - high sub'd 20 DB Power Cleans with 55lbs for Sandbag 600m Row 5:13, 5:19, 4:53
Dr. G 4 | 2008-01-09
Today's CA WOD: Joint mobility Scapular stability Extended Burgener warmup, pipe and 15kg bar, 3 reps Snatch warmup: 29kg x 2, 39kg x 1, 50kg x 1, 60kg x 1 Snatch (90% x 1 x 1): 69kg x 1 x 1 Clean & Jerk warmup: 70kg x 1 push jerk, 80kg x 1 Clean & Jerk (90% x 1 x 1): 87.5kg x 1 x 1 Front Squat (90% x 2 x 2): 111.5 x 2 x 2 Metcon, 3 rounds for time, 30 sec. rest b/w rounds: 10 box jumps to tractor tire (knee height) MODIFIED 20 tractor tire flips MODIFIED 15 15# CBs swipes + 30 70# KB sumo deadlift high pulls Total time 18:20 Oy vey. Brutal. Yay for rest days!
Dr. G 5 | 2008-01-09
Justin, For exercise substitutions the CrossFit FAQ is great...http://www.crossfit.com/cf-info/faq.html. As you can see from my entry, I subbed clubbell swipes and SDHPs for rowing (I don't have a rower). Do what you need to do! I believe this is the second week of this Bulgarian cycle...see the CA WOD info for more details...http://performancemenu.com/daily/index.php?show=about
Jeff G 6 | 2008-01-09
So, doing those weighted rope climbs yesterday was a bad idea, especially after those cross-chops. My elbows are starting to hurt. Sn: 142# CJ: 198# FS: 238# MetCon w/ 30" box and 80# bag: 16:12
Sam Cannons 7 | 2008-01-09
Great position in that picture
ec 8 | 2008-01-09
sn - 95# c&j - 125# i do like the 90% doesn't feel so heavy anymore. i don't like that my quads seem to have tripled in size with this cycle. i skipped the fs today. did helen for my metcon instead - 10:42, well off my pr.
AW 9 | 2008-01-09
Snatch 90% x 1 x 1 (115#) Clean & Jerk 90% x 1 x 1 (145#) Front Squat 90% x 2 x 2 (165#)
Eric Jones 10 | 2008-01-09
Whew, was feeling awfully energetic today. Snatch: 1x, 145, 145, 155 (OLD PR!!!) C&J: 1x 185, 185, 195 (Fail) 5 rounds of: 3 complexes of; Squat Clean, Front Squat, Push Jerk, Back Squat, Push Jerk from Back w/135lbs -Exactly 1 minute rest between rounds
Scotty Hagnas 11 | 2008-01-09
SN: 120x1 Felt good. C&J: 180x1 Felt easy; I entertained the thought of going for a PR, but thought better of it. FS: 235x2x2 Still heavy. Metcon: 2 rounds, as I ran out of time before my next client. This one sucked. 10 box jumps 24" 20 sandbag power cleans 30% - 52.5 lbs. row 600m 30" rest 3:29' 1st round; 4:53' second Planches, plus a few back levers and shoulder stands on the rings done later. Lots of recovery work. Off to California for the weekend; hopefully I can get in the workouts while there.
mike 12 | 2008-01-10
SN 75kg CJ 95 Clean + FS x 2 = 95*2 I guess I am on the other side of the recovery fence from EC, The 90% are feeling more and more like 100% Skipped Metcon because of new ring to play with
Justin Fricke 13 | 2008-01-10
Snatch 160# C/J 230# FS 255# Felt good
Gordo 14 | 2008-02-06
Snatch 107 C&J 157 FS 195 x 2 x 2 These all felt much better than Monday and I don't think it was because of just one each... Metcon: 28" box 50 lb bag 600m row 16:31 splits 5.10, 5.07, 5.14
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