4 rounds for time of:
250 m row
7 sand bag power clean + push press - 35% BW" />

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  • Mid-hang muscle snatch - 62% x 3 x 3
  • 2-position snatch (floor, mid-thigh) - 60% x 4 sets
4 rounds for time of:
250 m row
7 sand bag power clean + push press - 35% BW

Questions? Get answers here or post in comments.
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tom a 1 | 2008-12-23
Good sub for sandbags? I'll try to rig something up, but just in case, I'd appreciate some ideas.
Richard Vanmeerbeek 2 | 2008-12-23
* 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"
Minh Tran 56C 3 | 2008-12-23
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
Stephan - CF Broward 4 | 2008-12-23
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
Greg Everett 5 | 2008-12-23
Tom - If you have a heavy enough medicine ball, that's best. Otherwise, DBs will work.
Matt Edwards 6 | 2008-12-23
Are the mid-hang muscle snatch percentages based on 1RM muscle snatch or full snatch?
tom a 7 | 2008-12-23
MHMSn 85x3x3 2pSn 80x4 MetCon 6:55 (subbed 32kg KB for sandbag, about 40% BW)
Eric Brandom 8 | 2008-12-23
MHMS - 105 2posSn - 140 Metcon: 75# punching bag 5:34
Greg Everett 9 | 2008-12-23
Matt - muscle snatch - always of the associated lift unless otherwise noted.
Gleason 10 | 2008-12-23
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.
Jesse Woody 11 | 2008-12-23
MHMS: 95 x 3 x 3 2 pos. Sn.: 125 x 4 sets Metcon: 75# sandbag 8:05
Jordan 12 | 2008-12-23
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....
Leo 13 | 2008-12-23
MHMS- 47.2kg x3x3 2 pos. snatch (F,MT)42.6kg x4 Met.Con. 6'26
Nick B 14 | 2008-12-23
Mid-hang Muscle Snatch: 110 lbs 2-position Snatch: 105 lbs Metcon: 5:36 (30 lb dumbell in each hand on cleans+presses)
Jonathan 15 | 2008-12-23
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
spencer 16 | 2009-01-27
M. Snatch - 115 # 2 position snatch - 125# 4 rounds @ 7:50
berlin 17 | 2009-03-01
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