3 rounds for time:
500 m row
10 Sandbag halfmoons - 30% BW" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Friday November 14 2008

  • Power snatch - 80% x 1 x 4
  • Clean & jerk - (70% x 1, 80% x 1) x 2
3 rounds for time:
500 m row
10 Sandbag halfmoons - 30% BW

Questions? Get answers here or post in comments.
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Kevin Parsons 1 | 2008-11-13
Subs for the halfmoons? Db's? Thanks in advance, KP
Aimee 2 | 2008-11-13
You could use a 10kg plate
Richard Vanmeerbeek 3 | 2008-11-14
P Sn - 60kg C&J - 75kg, 85kg Metcon w/ 20kg plate : 7'36"
tommi k 4 | 2008-11-14
P.Sn. - 76kg C&J - 86kg, 98.5kg Metcon 9:20, with 32kg KB...no fun
CraigH 5 | 2008-11-14
One rep of a sbhm = left to right and back?
Robb Wolf 6 | 2008-11-14
Finally finished my review of the poliquin biosig seminar and some thoughts on his Case Against CrossFit: http://robbwolf.com/?p=285
Greg Everett 7 | 2008-11-14
CraigH -Each side is 1 rep.
CraigH 8 | 2008-11-14
Whew. Thanks, G.
ADR 9 | 2008-11-14
Power snatch - 135# x 1 x 4 Clean & jerk - (150# x 1, 175# x 1) x 2 3 rounds for time: 500 m row 10 Sandbag halfmoons - 50# Sandbag 9:14
Jesse Woody 10 | 2008-11-14
p-sn.: 155x1x4 cln. + jrk.: 185/210 x 1 x 2 3 rounds 500m row 10 sbhm, 50# sb: 10:05 First week back doing met-cons after a LONG layoff...god they suck as much as I remember :p
Jonathan 11 | 2008-11-14
Power Snatch: 115 x1x4 C&J: (135 x1; 155 x1) x2 Strict Shoulder Press: 95 x12; 135 x3 Metcon: 3 rds for time: 400m run with DB Swings 60# x10: 9:10
JimmyJames 12 | 2008-11-14
Power Snatch 98# x1x4 C&J: (120# x1; 142# x1)x2 Hey all. I'm still pretty n00bish to the oly lifts. Looking forward to improving! After a year of CrossFit -- Decided to try this for two months at least and see what happens. 3 rounds for time: 500m row 10 firehose halfmoons -- 48lbs of hose with two handles I D clipped on. 9:01
MInh 13 | 2008-11-29
PwrSn: 140x1x4 C&J: (178x1, 203x1)x2 Metcon: 10:15 (bad form on Halfmoons.)
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