3 rounds for time:
10 tire flips + jump in/out
40 m farmer's walk

3 sets of:
A. 10 back extensions
B. 20 sit-ups" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Saturday October 3 2009

  • Snatch - 70% x 2, 75% x 2, 77% x 1 x 2
  • Clean & jerk - 70% x 2, 75% x 2, 77% x 1 x 2
3 rounds for time:
10 tire flips + jump in/out
40 m farmer's walk

3 sets of:
A. 10 back extensions
B. 20 sit-ups


Questions? Get answers here or post in comments.
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4 Comments
MJ 1 | 2009-10-03
Snatch - 105 x 2 / 110 x 2 / 115 x 1 x 2 / 135 x 1 Clean & Jerk - 140 x 2 / 150 x 2 / 155 x 1 x 2 Farmer's Walk - 3 x 40m 3 Sets: 15 Back Ext / 20 GHD Sit-Ups
bso 2 | 2009-10-03
Snatch - 115 x 2 / 120 x 2 / 125 x 1 x 2 Clean & Jerk - 150 x 2 / 160 x 2 / 165 x 1 x 2 Metcon: 300#ish tire 2x105# barbell farmer walk, 40m 7:10 3 Sets: 10 Back Ext / 20 GHD Sit-Ups
bso 3 | 2009-10-03
Greg, I'm registered for your Calgary seminar next weekend... should I make any modifications to how I follow the PM wod this week?
Greg Everett 4 | 2009-10-04
bso -nope
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