For time:
600 m row
20 kipping pull-ups
500 m row
15 kipping pull-ups
400 m row
10 kipping pull-ups
300 m row
5 kipping pull-ups" />

Home   |   Contact   |   Help   |   Mobile Friday February 20 2009 2-position snatch - 65% x 3 sets Overhead squat - heavy single For time: 600 m row 20 kipping pull-ups 500 m row 15 kipping pull-ups 400 m row 10 kipping pull-ups 300 m row 5 kipping pull-ups Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Secrets of the ME Black Box DVD Women's Square Logo Loose Shirt (Teal) Igor Lukanin Olympic Weightlifting Seminar - June 23 Poster Package - Snatch, Clean, and Jerk 8 Comments Rossi 1 | 2009-02-19 Greg and Aimee - any suggestions for sub for rows? Greg Everett 2 | 2009-02-19 Rossi - You can run the equivalent distances, or in a pinch, jump rope. For jump ropes, approximate it by doing the number of meters / 5 for the number of jumps. Not super accurate, but good enough. Rossi 3 | 2009-02-19 Thanks... David Ogilbee 4 | 2009-02-20 Greg - I remember reading crossfit advocating SDHP (sumo deadlift high-pulls) with an empty bar in place of rows, something to the tune of 10 reps per 100m. Any thoughts on this? Greg Everett 5 | 2009-02-20 David - It's a similar enough movement, but the problem is loading - even with the lightest bar, you're still squatting every time, which is a lot more resistance that you get with even the hardest rower setting. So I much prefer just using a different monostructural exercise like running, cycling or rope jumping. Matt H. 6 | 2009-02-20 2 Pos Snatch: 125x3 OH Squat: 205x1 Metcon: Subbed 10 kb swings/100 m row and forgot to time. ...My left shoulder has been bothering me for awhile. I've felt and can visibly see a little protrusion on it that isn't there on the right. I have an appointment w/ the orthopedist Thurs. and will be trying to take it easy for the next week, which may or may not happen. Rossi 7 | 2009-02-20 2 position snatch - 125 x 3 OHS - 225 Metcon - 20min...hands are torn up and I'm not very good at kipping...but I did it as rxd. Matt Wichlinski 8 | 2009-02-20 I subbed sdhp for rows a few years back for a long rowing wod, i got so sore and sick I was unable to do anything for about four days. I wasn't exactly out of shape either. you want to beat the crap out of yourself, try sdhp that damn bar for a few hundred reps, with a few hundred thrusters... Leave a Comment Name Comment Verify   Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal. 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