4 rounds for time of:
10 jumping sit-ups
12 dumbbell push press 20% BW
15 sandbag zercher cleans 35% BW

Post numbers and questions to comments." />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk

Program Help | Exercise Demos | Programs

weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Tess from CrossFit San Diego
Tuesday October 16 2007

  • Muscle snatch + snatch balance - 2(1 + 1) x 5 - heaviest you can manage
  • Power clean + jerk - work up to heaviest for the day; drop 15% for 2 more singles

4 rounds for time of:
10 jumping sit-ups
12 dumbbell push press 20% BW
15 sandbag zercher cleans 35% BW

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
Print Friendly and PDF

ctb 1 | 2007-10-15
Can someone tell me what a jumping sit-up is? thnx
Allen Y 2 | 2007-10-16
CTB, Check out this link it's 1/4 through the video http://www.performancemenu.com/daily/video/leoWorkout3.mov It's basically a situp with enough momentum to stand-up and do a jump. I think when Greg made this workout he was having a "muhahaha" moment.
xi xia 3 | 2007-10-16
Greg, When a workout says 20% BW with dumbbells, does that mean each dumbbell should be 20% of BW or both bells added together? xx
Greg Everett 4 | 2007-10-16
Each DB should be around 20% of bodyweight. So for example, at about 205lbs, I'd use 40lb dumbbells.
Geoff Aucoin 5 | 2007-10-16
CTB the explaination for the jumping sit-up is about 4 inches under the exercise prescription for the day. You gotta read the whole deal, homie...
Peter 6 | 2007-10-16
BW=180lbs Mus sn+ Sn Bal 2(1+1)x5 = 65,85,95,105,115lbs PC&J = 95,135,155,185,195,205,215(F),175,175lbs This is 10lbs below my PR squat cln. Need to figure out whats wrong that. 4 rounds: 10 jumping situps 12 DB PP, 35lbs 15 PC, 95lbs (subbed these for zerchers) Forgot to set a timer for the metcon. Didn't feel like I was moving super fast, so I'd say ~15minutes.
Scotty Hagnas 7 | 2007-10-16
Mu Sn+Sn Bal: 55,65,75,85,95 lbs Starting to balk at dropping under 95 quickly. PC+J: 135x1;155x1;175x1;150x1x1 WOD as prescribed, 30 lb DBs and 58 lb "sandbag" 15:55' That sucked! The explosive situps were fun, the PP easy, but those cleans... I hadn't gotten my little bags for sand yet, so I put 20 lb and 12 lb Dynamax med balls into a duffel bag, along with a 26 lb homemade D-ball. A bit of padding, and everything fit perfectly. Two problems: the large diameter made the zercher catch/squat brutal, and then halfway thru the first set - the d-ball throat punched me on the catch. Ouch.
ec 8 | 2007-10-16
mu sn/sn bal, 55#x2, 65#x3 (boy are mu sn's tough!) pc/j: failed a few times at 125# before hitting it, dropped back to 105#x2 metcon, 15:56, a bit of hand assistance on the j sit ups, 35# dbs, and 45# sandbag... cause thats all the sand i have... for now.
Martin Schap 9 | 2007-10-16
Muscle snatch + snatch balance- 111x2x5 Power clean + jerk- 195 4 rds: 10 sit-ups 12 Push press with 20 lbs DBs (I am an idiot) 15 thick bar hang cleans with about 65 lbs 10:20
mrbourgot 10 | 2007-10-17
Hey all. The name's Pete, regular UK crossfitter at www.crossfitmanchester.com. Trying to up my power a little so plan on doing one or two of these a week on top of regular crossfit plus my mma training. Will prob do the hybrid days. Muscle snatch + snatch balance - 2(1 + 1) x 5 In kg:40-45-50-55-60(f) Power clean + jerk - work up to heaviest for the day; drop 15% for 2 more singles In kg: 70-75-80-85-90-92.5(f)-80-80 4 rounds for time of: 10 jumping sit-ups 12 dumbbell push press 2x15kg 15 sandbag zercher cleans 25kg Time: 20.02
Bradford Green 11 | 2007-10-17
A day behind... MS+SB all at 65lbs PC+J 135, 145, 155(f), 125, 125 No MetCon
joe wheeler 12 | 2007-11-16
muscle sn + sn balance: 40-45-47-47-50kg (was ready to go heavier, but I couldn't drop, so no failure, and it was cramped with humans) pwr cln + jerk: work up to 65 + 55-55 (same problem) metcon subbed hang pwr cln with 40kg for the sandbag. This really fries my grip, which is my weakest link. I usually don't time these metcons and ust go as quick as I can. This was solid.
joe wheeler 13 | 2007-11-16
And I am switching today and yesterday so will do yesterday tomorrow. Reason: access to equipment.
Leave a Comment


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

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

Werksan Training Bumper Plates
Werksan Training Bumper Plates
Gift Certificate
Gift Certificate
Strengthlete: Repair
Strengthlete: Repair
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.


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

Submit Your Question

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

Read More
Olympic Weightlifting For Sports Book
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator