3 sets:
A1. Good morning (wide stance, straight knee) x 6-8; 30 sec rest
A2. Chin-ups x AMRAP" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday February 2 2010

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Back squat - 85% x 3 x 3
3 sets:
A1. Good morning (wide stance, straight knee) x 6-8; 30 sec rest
A2. Chin-ups x AMRAP


Questions? Get answers here or post in comments.
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13 Comments
Travis 1 | 2010-02-01
Audra pulling like 1 million kilos, np.
Lance miller 2 | 2010-02-01
And look who is gettin\" yoked!
Neil Scholtz 3 | 2010-02-02
M/25/76kg/178cm Sn 77kg Cln & jrk 100kg Back Squat 136kg No time for rest of the work.
Rice Owls Catalysts 4 | 2010-02-02
C: Sn:175 PR C&J:205 BS:285 WOD: 95#GM, 19,6,8 on chinups BG: Sn:125 PR C&J:150 PR BS:2053RMPR WOD: 05#GM, 10,6,3 Thanks greg.
Brian Reckdenwald 5 | 2010-02-02
Snatch - 90% x 1 x 3 175 lbs x 1 x 3 Clean & jerk - 90% x 1 x 3 225 x 1 x 3 Back squat - 85% x 3 x 3 300 x 3 x 3 3 sets: A1. Good morning (wide stance, straight knee) x 6-8 - 95 lbs; 30 sec rest A2. Chin-ups x AMRAP 8,8 8,8 8,6
Brent 6 | 2010-02-02
Hey Greg & Aimee, I have been following the CA programming for about 5 months (after a year and a half of CFing) and am about to compete for the first time this weekend. I was hoping you could check out a video and offer a critique or 2 - http://www.youtube.com/results?search_query=breezye21&search_type=&aq=f I am tapering down for the meet Sunday. Ive never had any formal coaching (other than pvc work at the CF Oly cert) so any advice is appreciated. Thanks again for everything - great site. So you have some background info: bw 190, snatch 217, c&j 250
Jason Gusic (The Proving Grounds @ CFC) 7 | 2010-02-02
Snatch 1x3 @ 145# (Technique is horrible) Clean and Jerk 1x3 @ 215# Squat was scaled due to my knees being worthless... done at 225 felt froggy afer the lifting so i did "Grace"... 3:05... 44 second PR
Gordo 8 | 2010-02-02
Snatch 130lb C&J 185lb Bk Squat 220lb 4 sets: 8 good mornings 65lb 3 weighted pull-ups 53lb
Sam McGowan 9 | 2010-02-02
Snatch 150lb C&J 195lb Squat 225lb No assistance work today
TeddyB_SC 10 | 2010-02-03
Snatch 72kg Cl & Jk 100kg no squats
Greg Everett 11 | 2010-02-04
Brent - Looks really good. Don't think of changing anything before the meet - just go lift. After the meet, work on getting rid of that hesitation in the middle of the sn and cln pulls, and work on that jerk rack position.
MATT M. 12 | 2011-07-19
Snatch 190 lbs Clean and Jerk 200 lbs Squats 240 lbs good Mornings with 45lbs bar, poor flexibility in hamstrings chin ups 12 reps each set
Chris Rivera 13 | 2014-01-28
Body weight=~76.4kg Snatch 90%=99kg x1x3 C&J 90%=113kg x1x3 Back Squat 85%=136kg x3x3 Good morning @60kg x8x3 Chin Ups x15, 9, 9 Made all warm ups, made first snatch @99kg. Missed 2 reps on each of the 2nd and 3rd sets before nailing the 3rd. No misses with C&J or squat. Little by little...thanks for the program!
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