For time:
35-30-25 KB swings
400-200-100 m sprint" />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Friday November 27 2009

  • Power clean + hang clean + power jerk - 70% (of clean) x 4 sets
  • Jerk dip squats - 90% (of jerk) x 3 x 4
  • Muscle snatch - 60% x 3 x 4
For time:
35-30-25 KB swings
400-200-100 m sprint
Print Friendly and PDF

14 Comments
Riddler 1 | 2009-11-27
When does a new cycle start?
Greg Everett 2 | 2009-11-27
Monday
Todd 3 | 2009-11-27
So this is a good time to jump in? First time following your site. Trying to mix it up a little. Been doing CF for over a year now.
Greg Everett 4 | 2009-11-27
Yes - this would be the perfect time.
Riddler 5 | 2009-11-27
Great! I am in too!
Hunter 6 | 2009-11-27
Just found your website. How do you read the sets and reps from the WOD? Looking forward to starting the new cycle on Monday.
Barry Weidner 7 | 2009-11-27
Hunter, click on "info" at the top right hand side of the Daily Training.
Jp 8 | 2009-11-27
Greg, Just wanted to say thanks for the suggestion of working on Snatch balances; seems to be making a big difference as I'm usually using them as part of my WOD now. When the WOD calls for snatch's I use the same sets and weights for SB as a pre-cursor to the workout.
Robert 9 | 2009-11-28
Is GHB sit up the same as GHD sit up?
Greg Everett 10 | 2009-11-28
Robert - Yes.
robert 11 | 2009-11-28
thanks greg
Sakura 12 | 2009-11-28
Aimee/Greg- Do you know of any coaches out in the Concord or Fairfield area? Or even athletes willing to take a few hours here and there to help out? I need proper instruction. I'd make it out to Catalyst but with everything I've got going on in my neck of the woods, it would be difficult to make it out to yours. Watching videos online only gets me so far. :)
Greg Everett 13 | 2009-11-29
Sakura - contact steve pan - www.gym.cathletics.com/contact.php
sakura 14 | 2009-11-29
thanks, greg.
Leave a Comment

Name
Comment
Verify
 

Shop Catalyst Athletics Store: Weightlifting books, dvds, articles, equipment

Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Digital Products  |  American Weightlifting  |  Seminars & Certifications  |  Hidden

Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports - Book Set
Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports - Book Set
HiTech Technique Plates
HiTech Technique Plates
PurePharma O3
PurePharma O3
The Kono Project DVD - Men
The Kono Project DVD - Men
Get Our Newsletter

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.


Search Workouts

Workouts Menu

Training Home
Program Help
Tomorrow's Workout
Exercise Demos
Training Cycles
Text Only
Starter Program
Training Cycles

View Training by Date

Get Our Newsletter





Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine
Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.

ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting: A DVD Guide to Learning & Teaching the Snatch and Clean & Jerk by Greg Everett
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator