3 sets:
Turkish get-up - 5/side; no rest
10 pull-ups; no rest

Notes: For pull-ups, use band assistance as needed to ensure complete, perfect reps with forceful contraction of the upper back at the top." />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Thursday April 22 2010

  • Muscle snatch - 75% x 3 x 3
  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
3 sets:
Turkish get-up - 5/side; no rest
10 pull-ups; no rest

Notes: For pull-ups, use band assistance as needed to ensure complete, perfect reps with forceful contraction of the upper back at the top.


Questions? Get answers here or post in comments.
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9 Comments
Pat M 1 | 2010-04-22
Catalyst, When you have your athletes do pull-ups, like in this METCON, what kind of pull-ups are they doing (deadhang, swinging kipping pull-ups, butterfly kip)? Does it matter, to you? Thanks, Pat
Greg Everett 2 | 2010-04-22
Pat - If I want kipping pull-ups, it will be specified. If it just says pull-ups, I mean strict.
Greg Everett 3 | 2010-04-22
And by the way, I never want you to do butterfly kips. This is training, not an exercise competition.
Rice Owls Catalysts 4 | 2010-04-22
C: MS:115#, Sn:155#, C&J:195#, WOD:55#db windmills, C2B PU BG: MS:95#, Sn:115#, C&J:145#, WOD:30#db windmills, C2B PU Aaaaand done.
Pat M 5 | 2010-04-22
Roger that. Thanks
Brian Reckdenwald 6 | 2010-04-22
Muscle snatch - 75% x 3 x 3 125 lbs x 3 x 3 Snatch - 80% x 1 x 5 170 x 1 x 5 Clean & jerk - 80% x 1 x 5 210 x 1 x 5 3 sets: Turkish get-up - 5/side - 1 pood; no rest 10 pull-ups; no rest
Alex 7 | 2010-04-22
5'10", 170#, 18 years Row 1000m - 3:40 Stretch Muscle snatch - 75% x 3 x 3 130 lbs x 3 x 3 Snatch - 80% x 1 x 5 135 x 1 x 5 (stormed through for time, no rest) Clean & jerk - 80% x 1 x 5 180 x 1 x 5 (stormed through for time) 3 rounds: TGU - 5/side - 60 round 1, 50 round 2, 40 round 3; no rest 10 pullups; no rest 5:00 bag work
Tad 8 | 2010-04-23
Muscle Snatch - 75% 3 x 3, 50, 55, 52kg Snatch - 80% x 1 x 5, 57kg CJ - 80% x 1 x 4, 77kg Felt a twinge in my knee during cleans and stopped. I'm going to take some kind of break. May go back and do the Technique Development course.
Mike G 9 | 2010-04-25
I cant wait to come up and do rows on that thing. That is hawt!!!!
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