3 rounds for time of:
Row 500 m
15 box jumps – mid-thigh height


Post numbers and questions to comments." />

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Coach Stephanie Ciarell of Team Southern CA
Tuesday March 11 2008

  • Muscle snatch – 5 x 1 – use weight from last Tuesday’s doubles
  • Snatch + overhead squat + hang power snatch + overhead squat – 60% x 5 sets
  • Clean + front squat + hang power clean – 60% x 5 sets
  • Push press + push jerk + jerk – 60% x 5 sets

3 rounds for time of:
Row 500 m
15 box jumps – mid-thigh height


Post numbers and questions to comments.


Questions? Get answers here or post in comments.
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11 Comments
dave 1 | 2008-03-11
Greg, In regards to the answer you gave a couple of days ago about wrist flexion, I may have not been clear or may be misinterpreting you. I was wanting to know about the wrist flexion at the beginning of the second pull, not the third. So when the lifter's arms are down by his side, and simultaneoulsy with the shrug, the lifter flexes his wrists under. I hope this makes sense.
Greg Everett 2 | 2008-03-11
Dave - The wrists should remain neutral - Flexion during the 1st or 2nd pull is similar to elbow flexion during those phases - If the weight is heavy enough and the acceleration great enough, it will force the wrists from flexed to neutral, which will absorb some of the force that should have been transferred to the bar by lengthening the attachment from the body to the bar. The bar should be pulled into the body under the control of the lats. Also, keep in mind that the shrug is more an initiation of the 3rd pull than it is part of the elevation of the 2nd.
Aaron 3 | 2008-03-11
Hi Greg, Just wanting to be clear with how you present the workout, eg. snatch x 5 x 3 would be 5 reps for 3 sets? Are the reps always presented first, then number of sets? Also, for today's Snatch + overhead squat + hang power snatch + overhead squat – 60% x 5 sets, is each complex considered one set and this complex would simply be repeated for a total of 5 times?
Greg Everett 4 | 2008-03-11
Aaron - If there is no weight first, it's sets x reps, e.g. pull-ups - 3 x 10 is 3 sets of 10 reps. If there is a load first with a "x", it's reps x sets, e.g. snatch - 80% x 1 x 5 is 80% for 1 rep for 5 sets.
Craig Snyder 5 | 2008-03-11
Muscle Snatch: 65#x3, 85#x2, 100 singlesx5 Snatch+OHS+hang power snatch+OHS: 60%, 80#x4 Clean+Fsq+hang power clean: 60%, 95#x4 Push press+Push Jerk+Jerk: 60% (of clean) 95#x4 Subbed max 95# OHS for met con today: X15
Dan 6 | 2008-03-11
3-11-08 BW 198.2 Rest 45 sec PM WOD Muscle snatch – 5 x 1 – use weight from last Tuesday’s doubles 135 x 5 x 1 Snatch + overhead squat + hang power snatch + overhead squat – 60% x 5 sets 95 x 5 x 1 Clean + front squat + hang power clean – 60% x 5 sets 135 x 5 x 1 Push press + push jerk + jerk – 60% x 5 sets 135 5 x 1 Metcon 3 rounds for time of: Row 500 m (computer doesn't work. Went with as many reps as possible in 2 min) 15 box jumps – mid-thigh height (slightly over knee high was all I has) TIME: 7:20 (reps for rowing 75, 70, 69)
prochargedmopar 7 | 2008-03-11
3/11/08 M/38/175 "Hoisters Evolution" 1 set x 3 reps per 115 Sn 135 Sn 145 PC&P + OHS 165 PC&PP + OHS 185 PC&PJ 205 C&J 235 HP to Chest 275 HP to Stomach 315 Sn Grip DL + shrug 335 Sn Grip DL 355 DL MetCon: Max rounds in 12 Min of 5x Chins 7x Pushups 5x 32" Barrel Jumps 7x Ball slams 25#/ (chris M/13/112- 8# ball) Chris 10 even Todd 12 w/6sec to spare
Matt Wichlinski 8 | 2008-03-11
what is the difference between a push jerk and a jerk? The crossfit affiliate near me only has 20" box's, granted they have ton of them, but none any bigger. So, I built my own 48" monster, I'm only 67" tall, so it looks pretty cool, I'm convinced their is a strong carry over from high box jumps to o lifts due to the vicious extension against the ground, am i wrong or should i keep jumping higher?
Greg Everett 9 | 2008-03-11
"Jerk" with no quaiifier indicates the athlete's jerk of choice for maximal loading, which for that vast majority means the split jerk. For those who actually use the push/power jerk, there is no difference. Keep jumping.
Adc (CFS) 10 | 2008-03-12
M S 20kg Snatch Complex 45kg Clean Complex 60kg Jerk Complex 55kg Met Con as rxed 10.33
Eric Jones 11 | 2008-03-12
Muscle Snatch: 5x1 @ 95lbs Snatch Complex: 5 @ 95lbs Clean Complex: 5 @135lbs Jerk Complex: 5 @ 135 lbs
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