3 rounds for time of:
100 m sprint
10 sand bag power clean + push press - 35% BW
10 KB deadlift high pulls – 30% BW

Post numbers and questions to comments." />

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James Fitzgerald and Greg Everett
Wednesday February 6 2008

  • Back squat – 78% x 2 x 5
  • Snatch pull – heavy single
  • Rack jerk – heavy single
  • Turkish Get-up sit-ups – 30% BW x 8 x 3

3 rounds for time of:
100 m sprint
10 sand bag power clean + push press - 35% BW
10 KB deadlift high pulls – 30% BW

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
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Matt Wichlinski 1 | 2008-02-06
Greg, fantastic work. COuld you inform me if you're planning any future certs or seminars on the east coast. Also, what are the differences between a weekend with you and a weekend with coach Burgener at a crossfit weightlifting seminar? Thanks Matt
The Pie 2 | 2008-02-06
What is a Turkish Getup situp. I have done many turkish getups but can't think of how a situp gets thrown in there.
Greg Everett 3 | 2008-02-06
Pie - Just perform a TGU to the point at which you're sitting straight up and posting on your free hand. Matt - We have different teaching progressions, and I spend more time going over error correction.
Dr. G 4 | 2008-02-06
Greg's seminar is less expensive and also counts for NSCA CEUs. That combo, plus more error correction, is a major reason I prioritized Greg's cert. Besides, I want to visit Portland!
josh everett 5 | 2008-02-06
1. burg warm-up 2. desperately need ohs sqt work so OHS 4x10: 40,50,60,60 3. sn pull: 130k 4. BNJ: 145k met con: no sand bag so... 3 rounds: 4:08 100m sprint double KB clean & PP 24k in each hand 10 sqt pulls 24k (just 1 KB)
Craig Snyder 6 | 2008-02-06
cfwu x1 Burg wu Back Squat: 45x6, 95x3, 135x3, 150 doublesx5 Snatch pull: 65x3, 95x2, 115x2, 125x2, 135x2, 145x1 Rack Jerk: Front: 95x2, 115x2, 135x1 Back: 145x2, 150x1 TGU sit ups: 40#, 4 reps each armx3 Met con: 3 rounds Subbed 15 second rope sprint Subbed 10 45# barbell thruster 10 40# DB high pulls 3:50
Evan von Qualen 7 | 2008-02-07
Shoveled out drive way to warm up+ reverse hypers BW Bksqt doubles 219lbs,223lbs,242,252,262.first time really working the hi-bar oly sqt. snatch pull worked 135lb. stayed light form needs work rack split jerk,139lb.,175,199,204,209 tgu-situp, 60lb. db Too icy to run subbed crossfit "jackie" 8:30
Mike 8 | 2008-02-07
Subbed Deadlift for squat 120 kg* 2 * 5 Snatch pull to 90 (108%) tgu-su 25kg *4 *3 no metcon today Thanks for introducing me to tgu - It pointed out that I have a soft and unbalanced core
John Frazer 9 | 2008-02-07
Squat: 160x2 x5 sets Snatch pull: Worked up to 125 Rack jerk: 105, very weak at 115 Getup situps 45# x4L/4R x3 sets
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