3 rounds for time of:
20 kipping pull-ups
15 hanging leg raises" />

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Forcing the athlete to keep the bar close
Tuesday September 16 2008

  • Muscle snatch - 85% x 2 x 2
  • Snatch - (70% x 1, 75% x 1, 80% x 1) x 3
  • Clean & jerk - 80% x 1 x 4
3 rounds for time of:
20 kipping pull-ups
15 hanging leg raises
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21 Comments
peter haas 1 | 2008-09-15
For the snatch, should I interpret that as snatch 70%, add weight to 75%, snatch that, add weight to 80%, snatch that = 1 set. So three snatches w/ progressively increasing weight w/ no rest between weights? thanks.
ken c 2 | 2008-09-15
3 total snatches or 9?
Greg Everett 3 | 2008-09-15
Peter/Ken -

Snatch 70% for single. Rest. Snatch 75% for a single. Rest. Snatch 80% for a single. Rest. Repeat that series 3 times.
KCFB4 4 | 2008-09-16
MS - 140
Sn - 115, 120, 130
CJ - 185

MetCon: (1st set of PUs chest to bar)
7:20
tommi k 5 | 2008-09-16
Muscle sn. - 61kg
Snatch - 63.5,66,68.5kg
C&J - 96kg

MetCon: 7:56
Richard Vanmeerbeek 6 | 2008-09-16
Fran in the morning : 3'37"

MSn : 52.5kg
Sn : 50-55-60kg
C&J : 82.5kg (only 3 sets)
Alex Europa 7 | 2008-09-16
MS: 95-lbs
SN: 95, 105, 110
C&J: 160

MetCon: 4:50 (Only 1/2 ROM on the HLR, should've watched the video. :-( ... Pullups were chest to bar)

Richard, smokin' time on Fran brother!
Richard Vanmeerbeek 8 | 2008-09-16
Thanks Alex, I couldn't resist this morning. It's a little more than 40 seconds away from my PR but with only 2-3 short metcons a week, I'm satisfied with this. The CA WOD is really ideal, thank you Mr Greg Everett !
Eric Brandom 9 | 2008-09-16
M/23/6'1"/180

MS: 135
Sn, 145, 155, 165
C&J: 215

Metcon: 5:42
ken c 10 | 2008-09-16
44/6'1"/185

monday - fran as rx'd: 3:06 pr (just like richard v. i couldn't resist)

did monday's PM wod today

snatch 155
clean and jerk 215
front squat 255
jerk dip squat 275
tabata ghd sit ups 77 (11 10 10 10 9 9 9 9)

did the burpee pull up metcon from last week w c2b pull ups: 6:25
Jonathan 11 | 2008-09-16
MS: 110# x2x2
Snatch: (100x1, 105x1, 115x1) x3
C&J: 150# x1x4

3 rounds for time: 20 Kipping Pullups
15 Hanging Leg Raises

6:28

Matt Dyson 12 | 2008-09-16
Muscle snatch - 105# x 2 x 2
Snatch - (90# x 1, 95# x 1, 100# x 1) x 3
Clean & jerk - 140# x 1 x 4
3 rounds for time of:
20 kipping pull-ups
15 hanging leg raises - damn these are hard!
Time: 8:31
JD 13 | 2008-09-16
Muscle snatch - 57kg x 2 x 2
Snatch - (70kg x 1, 74kg x 1, 78kg x 1) x 3
Clean & jerk - 96kg x 1 x 4
JB 14 | 2008-09-16
MS - 95#
SN - 105/115/120
CJ - 150

3 rounds for time of:
10 kipping pull-ups w/ 20# vest
15 55# ab mat situps

4:33
Craig Snyder 15 | 2008-09-16
Muscle Snatch 95#
Snatch 95#, 100#, 110#
C&J 80%: 130#

met con:
15 kipping pull ups
10 hanging leg raises
2 rounds: 4:37
Justin "Thor" 16 | 2008-09-16
MS-135lbs
SN-115lbs-120lbs-130lbs
C&J-155

Metcon was something different-4:49
ADR 17 | 2008-09-16
I had to make up yesterday's WOD so I tried to combine it with today's WOD:

Muscle snatch - 85% x 2 x 2 - 100#
Snatch -(70% x 1, 75% x 1, 80% x 1, 85% x 1) x 3 - 105#, 110#, 120#, 125#
Clean & jerk - (80% x 1, 85% x 1) x 4 - 160#, 170#
Front squat - 85% x 2 x 3 - 195#
Jerk dip squat - 110% (of jerk) x 5 x 2 - 215#
GHD sit-ups - 3 x 8 (weighted if needed) 25#, 50#, 50#

Metcon: 5:25
Richard Thomas 18 | 2008-09-17
Muscle Snatch: 50kg
Snatch: (50, 52.5, 57.5kg) x 3
Clean and Jerk: 72.5kg
ryan 19 | 2008-09-17
Muscle Sn - 115 lbs
Snatch - 125, 135, 145 lbs
C&J - 185 lbs

Met - a smoking 20:40
Jason Boag 20 | 2008-09-17
Muscle Snatch: 110
Snatch: (120x1,130x1,135x1) x 3
Clean&Jerk: 185 x 1 x 4

Metcon: 7:41 chest to bar, toes to bar
Jody Woodland 21 | 2008-09-18
MSN - 115#
SN - 125/130/135#
CJ - 160#

Metcon - forgot to time, approx a calendar page turn...
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