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

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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

Questions? Get answers here or post in comments.
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Riddler 1 | 2009-11-27
When does a new cycle start?
Greg Everett 2 | 2009-11-27
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 -
sakura 14 | 2009-11-29
thanks, greg.
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