phase 3/4 - wod 1/9 - Feb-08-09

15,12,9,6,3 rep rounds for time;
Clean Grip Power Snatch - 95#
Chest to Bar Chin Ups

post time to comments


Gord said...

what is the clean grip- is it the width used on a clean or does it refer to not a hook grip

Michael FitzGerald said...

Just to clarify a lot of on coming questions. Use the same WIDTH of grip you would for a Squat Clean/Power Clean - aka not super wide, and don't cheat. Use a hook grip. And, of course, do a power snatch.

PTS said...


Trevor Salmon said...

just when I thought I had the template figured out. I went to bed thinking today would be a "M" singlet and I would have another day to heal the tears in the hand.

Gord said...


I am the village idiot today.
I thought the work out was reps of

Half way through the round of 18 sweeney pointed out the correct rep count. I completed the round of 18 and some how figured 21 + 18 is the same as 15 +12 -2reps from the round of 9.

In the end I did 21,18,7, 6, 3 ( 10 more reps than needed)

Bad news - cannot read or count
good news- shoulder/neck felt good and I was able to push through the blood/metal feeling in my throat.

Sweeney said...


I was hoping for something in the 5-6 minute range. My guess is someone will hit that mark today.

Some of the snatch reps were pressed out, and then I tried to drop lower. I need to be video recording these workouts to study the technique.

Very tempted to try this one again, except I'm feeling the winds swirling and as I look out west I can see something nasty brewing, so I'll just batten down the hatches, stay inside and prepare for what's about to hit us......

rwcorson said...

Are you trying to move in on my area while I'm away?
It warms my heart to here that bad weather is on its way.

Anonymous said...

Thanks for the workout I could manage at fire training Fitz.

Chad Action Brandt said...

This one gave the old blood throat big time.

Trevor Salmon said...

chest to bar chins very slow for me. No pressing out on the clean grip power snatches but certainly could sense some premature arm bending on the pull.
Very impressed with times out there. Makes me wonder how much time I spend between reps on the chest to bar chins

bso said...

many reps pressed out last couple inches.

deejay said...
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deejay said...

6:39 as rx'd

Michael FitzGerald said...

6:48 as rx'd. I am very happy with this performance. Didn't know what to expect, so I did not hit it hard enough in rounds 12/9.
Used a split catch (right leg forward) from the 9th rep of the first round. Used supinated grip for the C2B. Felt easier in the long haul. Slower cycle time, but less fractions.

Geoff Aucoin said...

Equipment/space issues lead me to modify this WOD so I did 50lb 1-arm DB power snatches instead. In hindsight, that may not be the greatest sub but it was pretty much all I could do at the hall. The CTB pull-up hilarity continues as well but I did the best I could.

5:06 with the mods. Pushed it hard, all the same!

Brett and Todd, maybe you can get some real frickin' pull-up bars set up here at #18 station?

And Gordie? I believe in you, man. It may have to get worse before it gets better but you WILL combine athletic prowess with counting one of these days.

Sifton said...
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Sifton said...

Only used 75# as I tried 95# and it was more of an elevation of the bar and a really ugly press.
In hind sight should have used 85# I believe. Lesson learned.

Some amazing times out there.

Todd Dyer said...

time= 6:10
really tried to lock out every rep

Brent Maier said...

Time: 8:26

First round of snatches and pullups were done in 1:08. The second round I dropped each snatch from the top which cost me some time. The first snatch of the second round was a shocker after the 15 C2B's. All snatches were pretty fast. Pullups cut into the time a bit today. Still getting used to the c2b's.

My new jump rope and weight vest arrived today. Can't wait to put them to good use.

Mack said...

no lungs

rwcorson said...

9:30 Globo gym

Lauren said...

9:45 w/ 65 lbs
ctb were a definite challenge-figured out supinated grip works tons better for me, just slower.

Garage Crossfitter said...

-some snatches were pressed out while i'll was coming to full hip extention at the top
-CTB pullups not bad at all