3 sets:
A1. Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Notes: For those with technique limitations, the snatch deadlift will be too light. If you adjusted the weight on this last week, add 2-3%.

Week 3" />

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Jolie overhead lunge
Monday December 28 2009

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 103% x 3 x 3
  • Push press - 76% x 5 x 5
3 sets:
A1. Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Notes: For those with technique limitations, the snatch deadlift will be too light. If you adjusted the weight on this last week, add 2-3%.

Week 3


Questions? Get answers here or post in comments.
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23 Comments
Kimi Kanda 1 | 2009-12-28
warmup: elliptical 16 min, row 4 min, asst pullups 10@40kg, asst dips 10@40 kg, back ext x10x1, pushups 20 on knees, situps 20, squats 30. BS: 50kg x3x5 Snatch DL: 50kg x3x3 PP: 40kg x5x1; 35kg x5x4 metcon (alternating) assisted pullups:w/40/35/30kg assist x 8 x 3 machine situps: 40@17 + 20@20 + 40 crunches
Joseph Santiago 2 | 2009-12-28
SO just to make myself understand a little better about the WO i am reading Back Squat 83% of max, 2 set one at 3 and one at 5 correct? or is it 3 sets at 5 reps? now the pull ups are confusing to me to Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest. 8 sets of pull ups at 21 reps whats the 0 for? A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest. an please explain the GHB workout also. thanks
Jesse Woody 3 | 2009-12-28
Joseph, if you click the info link at the top of the WOD you'll find the answers to all of those questions.
scott craig 4 | 2009-12-28
Joseph, Back squat = 5 sets of 3 reps at 83% of max Pull-ups = 1 set of 8 reps at the tempo of 2 seconds down, 1 sec at the bottom, fast as possible up and no pause at top (21X0 is the prescription for the tempo) rest 1 minute then preform; Glute Ham Bench sit-ups = as many reps as possible with the tempo of 2 sec down, no pause at bottom, 1 sec up, no pause at top. Do not reach failure, stop just shy of failure (i.e. no failed reps). rest 2 minutes then repeat the pull-up/GHB circuit 2 more times totaling 3 sets of the circuit. The GHB sit up is essentially a roman chair sit up preformed on a glute ham machine/bench.
Gordo 5 | 2009-12-28
Weights in pounds Back Squat 212x3x5 Snatch DL 160x3x3 Push press 135x5x5 3 sets 8 pull-ups 10,15,20 GHD Sit-ups 25,20,18
Neil Scholtz 6 | 2009-12-28
M/25/76kg/178cm Back Squat - 133kg x 3 x 5 Snatch Deadlift - 93kg x 3 x 3 Push Press - 78kg x 5 x 5 Pull ups: 1st set - 8 reps with 10kg weight vest 2nd set - 8 reps with 7.5kg weight vest 3rd set - 8 reps with 7.5kg weight vest GHB sit ups: 1st set - 45 reps 2nd set - 40 reps 3rd set - 30 reps
JCW 7 | 2009-12-28
back squat- 245, based it off my max on saturday which was ass to ankles squat. really trying to get stronger at driving out of the bottom with heavy weight. snatch dl- 210, once the weight gets heavier for me I shoot my hips to quickly, really trying to keep the back angle even on the first pull push press- 165 GHB sit ups- 35 30 25
Joseph Santiago 8 | 2009-12-28
AH HA!! learn something new everyday. Thanks for the help..
Sam McGowan 9 | 2009-12-28
33/178#/71" Squat - 225#x3x5 Sn DL - 185#x3x3 Push Press - 145#x5x5 Pullups with 45# DB - 8,8,7 GHD Situps - 20, 15, 15
Kyle Pichie 10 | 2009-12-28
M/22/165#/ Back Squat - 230# x 3 x 5 Snatch Deadlift - 175# x 3 x 3 Push Press - 170# x 5 x 5 Pull ups: 1st set - 8 reps with 12kg weight vest 2nd set - 8 reps with 16kg weight vest 3rd set - 8 reps with 16kg weight vest GHB sit ups: 1st set - 30 reps 2nd set - 25 reps 3rd set - 13 reps
Scott Pauly 11 | 2009-12-28
43/yom/200lbs Back squat - 140kg x 3 x 5 Snatch deadlift - 100kg x 3 x 3 Push press - 80kg x 5 x 5 3 sets: A1. Pull-ups 8kg x 8; 12kg x 8; 16kg x 8
Gene 12 | 2009-12-28
HEAVY DAY! BS 225# Snatch DL (added 3% to the 170# I used last week, but my actual max is 145#) 180# Push Press 135# No time for additional work...
TeddyB_SC 13 | 2009-12-28
B Sqt - 121 Sn Dlift - 87 P Press - 53
Rice Owls Catalysts 14 | 2009-12-28
C: BS:280 SnDl: 205 PP: 170 E: BS:230 SnDl: 170 PP: 115 Dad: BS: 175 SnDl: 170 PP: 5X5 ring dips WOD: C: 25# PU, 20,20,17 GHD E: unweighted PU, 15,13,13 GHD
John B 15 | 2009-12-28
BS - 175#x3x5 SnDL - 140#x3x3 PP - 115#x5x5
David Tug 16 | 2009-12-28
Is this stuff CrossFit?
Ian Carver 17 | 2009-12-28
Back Squat 83%x5x3= 305 Lbs (screwed up the reps/sets) Snatch D/L 114%x3x3= 235 Lbs Push Press 87%x5x5= 175 Lbs Felt better today despite a bit of a hangover...
Rex 18 | 2009-12-28
David, Catalyst Athletics' Strength and Conditioning blog is located here: http://www.gym.cathletics.com/ Hope that helps.
Greg Everett 19 | 2009-12-28
David -Depends on who you ask. But no.
Rex 20 | 2009-12-28
I second that "No"! EHHEHEEHEHEHEHEHEHE!
Mike Maruffi 21 | 2009-12-29
Back Squat - 155kg x 3 x 5 Snatch Deadlift - 129kg x 3 x 3 Push Press - 77kg x 5 x 5 Pullups, GHB situps 1: 8, 30 2: 6, 22 3: 4, 20 For pullups, first number is the number of strict pullups completed. Added small jump to finish the set, keeping the prescribed pace.
Alexander Miezin 22 | 2009-12-31
22 year old male, 5'9, 185 lbs. Back Squat: warm-up 135 lbs. x 5 225 lbs. x 5 working sets: 305 ls. x 5,5,5 Snatch Deadlift: warm-up 135 lbs. x 5 working sets: 190 lbs. x 3,3,3 Push Press: warm-up 45 lbs. x 10 135 lbs. x 5 working sets 140 lbs. x 5,5,5,5,5 Pull-ups: BW x 10,10,8 Sit-Ups: 28,20,15 Thrown in: Seated Calf raises: 90 lbs. x 12 135 lbs. x 12,12 BB Bench: 135 lbs. x 10 140 lbs. x 5 150 lbs. x 5 160 lbs. x 7
LK 23 | 2009-12-31
51F/125#/64" done 12/31/09 (after a rest week) BSQ: 120# SN DL: (70#max) 90# PP: 70# 3 sets as rx-ed PLU - red band GHB SU - subbed 15#KB overhead SU - 23/24/20
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