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17 Comments
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tom a
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1 | 2008-12-23
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Good sub for sandbags? I'll try to rig something up, but just in case, I'd appreciate some ideas. |
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Richard Vanmeerbeek
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2 | 2008-12-23
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* Mid-hang muscle snatch - 42.5kg x 3 x 3
* 2-position snatch (floor, mid-thigh) - 50kg x 4 sets
* BS - 120kg x 2 x 3
*SP - 65kg x 2 x 2
4 rounds for time of:
250 m row
7 sand bag power clean + push press - 35% BW
==> subbed the sandbag with 16kg db's : 5'47" |
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Minh Tran 56C
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3 | 2008-12-23
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MuSn: 100x3x3
2 position Sn: 125x4
Flat BB bench: (3 grip speed benchx3x9) singles up to 285
Ab twist on decline bench with 20lbs + 10 Kipping PUx3
Metcon:
Row 2 Miles... 15:14 |
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Stephan - CF Broward
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4 | 2008-12-23
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Mid-Hang Muscle SN: 61kilo / 135lb x 3 x 3
2 POS SN (floor + mid-hang): 61kilo / 135lb x 4
Will complete WOD later this evening |
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Greg Everett
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5 | 2008-12-23
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Tom -
If you have a heavy enough medicine ball, that's best. Otherwise, DBs will work. |
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Matt Edwards
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6 | 2008-12-23
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Are the mid-hang muscle snatch percentages based on 1RM muscle snatch or full snatch? |
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tom a
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7 | 2008-12-23
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MHMSn 85x3x3
2pSn 80x4
MetCon 6:55 (subbed 32kg KB for sandbag, about 40% BW) |
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Eric Brandom
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8 | 2008-12-23
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MHMS - 105
2posSn - 140
Metcon: 75# punching bag
5:34 |
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Greg Everett
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9 | 2008-12-23
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Matt -
muscle snatch - always of the associated lift unless otherwise noted. |
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Gleason
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10 | 2008-12-23
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MHMSn 85x3x3
2 posi snatch 80x4
Metcon: 6:40 - note on metcon, being a crossfitter for 2 years and now doing CAWODs, I'd much rather just lift things now... my old days of BB lifting coming back I guess. |
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Jesse Woody
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11 | 2008-12-23
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MHMS: 95 x 3 x 3
2 pos. Sn.: 125 x 4 sets
Metcon: 75# sandbag 8:05 |
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Jordan
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12 | 2008-12-23
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MHMS: 25kg x 3 x 3
2 pos. Sn.: 50kg x 4 sets
Metcon: subbed 2 12kg KB's.
7:47
Tried rigging my own sandbag. Med balls in a duffel bag. Failed miserably.
Greg, if you keep programming in sandbags, I may have to buy one of your site.... |
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Leo
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13 | 2008-12-23
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MHMS- 47.2kg x3x3
2 pos. snatch (F,MT)42.6kg x4
Met.Con. 6'26 |
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Nick B
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14 | 2008-12-23
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Mid-hang Muscle Snatch: 110 lbs
2-position Snatch: 105 lbs
Metcon: 5:36 (30 lb dumbell in each hand on cleans+presses) |
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Jonathan
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15 | 2008-12-23
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Played in a 2.5 hour football game on Sunday with a bunch of teenagers and youngsters. At 35, I really should know better. Anyway, I was way too sore to workout Monday, thus I combined Monday and Tuesdays workout tonight. My legs still haven't returned completely, but they are getting better.
BS: 225x3x5
Clean DL: 275x3x3
Push Press: 160x3x3
Bentover BBL row: 215 max; 165 x8x3
GHD Situps: 46# x6x3 (yes, we have a 46# plate...weird)
Midhang MS: 100 x3x3
2 Position Snatch (floor and midthigh): 100x4
3 rounds for time: 250m sprints with 60# heavy bag twirls x7 (bear hug a punching bag and turn it end over end, alternating directions): 5:11 |
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spencer
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16 | 2009-01-27
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M. Snatch - 115 #
2 position snatch - 125#
4 rounds @ 7:50 |
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berlin
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17 | 2009-03-01
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Gut! |
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