Rounds in 10 minutes:
20 kipping pull-ups
20 sandbag halfmoons – 30% BW
20 sandbag power clean + push jerk – 30% BW

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday February 27 2008

  • Snatch – heavy single
  • Clean & Jerk – heavy single
  • Back squat – heavy single

Rounds in 10 minutes:
20 kipping pull-ups
20 sandbag halfmoons – 30% BW
20 sandbag power clean + push jerk – 30% BW

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
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IamDT 1 | 2008-02-26
What is a good replacement for sandbags?
Greg Everett 2 | 2008-02-26
If you have a sand ball (like a D-ball), that will work. Otherwise DBs for the power clean + push press and maybe a KB for the halfmoons.
Jason 3 | 2008-02-27
I just finished the METCON for the day and using a DB is challenging. With a wider-than-shoulder-width stance, set DB by right foot, reach down with left hand and pull towards left ear. It may not be the exact same motion, but I would be hard pressed to believe it is not as challenging. And I would also like to say thank you to the Everett's for the help in setting up the CF Games.
Rutman 4 | 2008-02-27
Brother G- We call that half moon of yours a RAINBOW lift out here in Kansas. Makes sense don't you think? IamDT- We use the DYNAMAX ball, D-ball and hold the hex head of a light dumbbell.
Paul 5 | 2008-02-27
would a single 1/2 moon rep be: a) left -> right b) left->right->left
Greg Everett 6 | 2008-02-27
Paul - a) Rut - Yes, but halfmoon sounds slightly tougher than rainbow. Both are somewhat questionable.
pete 7 | 2008-02-27
Sn: 95lbsx3,115x2,135,155 C&J: 95lbsx3,135x2,185 Low bar BS: 95x3,135x3,185x2,225x1,275x1 Those numbers are pathetic. Felt really sloppy and weak today, so I didn't try to push too hard. Took it easy on the metcon too, did 250m row x 5 w/ a 30s rest.
Dan 8 | 2008-02-27
2-26-08 BW 194.6 2 min rest across the board [B]Deadlift [/B]- was slated for 6 sets of 4 but I thought I'd do 4 sets of 6 to save time. Did last set to 10 (might of had 1-2 more) 125 x 5 225 x 5 275 x 3 315 x 3 365 x 6 x 3 sets 365 x 10 :hebs: [B]PM WOD Snatch [/B] heavy single 95 x 3 x 2 sets 115 x 1 125 x 1 135 x 0 [B]Clean & Jerk [/B] heavy single 185 x 1 195 x 1 215 x 1 225 x 0 - an inch away from lockout for 3-4 seconds [B]Back squat [/B] heavy single 225 x 1 275 x 1 315 x 1 340 x 1 350 x 1 - I had more but I had no more spotters and I catch shit from the school board if I stay and lift by myself.
Craig Snyder 9 | 2008-02-27
Snatch: heavy single: 65# hang sn. x3, 85# hang sn. x2, 105x2, 115x1 C&J: heavy single: 115x2, 125x1 (felt heavy today) BSq: heavy single: 135x4, 155x2, 175x2, 185x2, 195#x1 Metcon (rounds in 10 minutes) 20 kipping pull ups 20 1/2 moons (40lb DB) 20 power clean and push jerk (20# DB each arm) 1 round +20 pull ups, 20 1/2 moons, and 10 clean/jerks
Andrew 10 | 2008-02-27
Snatch 55kg C&J 70kg BS 80kg Met Con 15kg Sandbag 2Rds +20 kippers +20 SB Half Moons
IamDT 11 | 2008-02-27
In pounds- Snatch: 105 Clean and Jerk: 135 Back Squat (high bar): 255 Not having much experience with Olympic lifting, after I worked on the heavy Olympic lifts, the back squat felt great. To be able to just drive hard with the lower body and not worry too much about technique felt really good at the time. I am really starting to feel the "after effects" of this WOD. My joints are killing me.
ec 12 | 2008-02-27
sn - 105# (~90%), too many failed attempts at 110# c&j - 135# (93%), did this twice - pwr cleaned both bs - 175# (95%) the sandbag halfmoons with 45# sandbag were ridiculous for me. im hoping part of the problem was i don't have any handles as the vid demo.... but up, extended over head each time? left - right - left = 1 rep? it took me forever. just into 2nd round at 20 min.
Dan 13 | 2008-02-28
I glad I'm not the only one missing reps. Yesterday I just could get in the groove with my snatch
The Pie 14 | 2008-02-28
sn:135# cj: 205# bs:275# Metcon: subbed 60# sandbags with a 30# dball, subbed sandbag PC+J with 30# dumbells. 2 rounds+20 pullups+10 half moons. Couldn't believe how hard the half moons were and that was at half rx'd weight on the dball. Humbling workout.
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