3 rounds for time of:
200 M sprint
10 clapping  push-ups
15 Knees to elbows
20 walking lunges

Post numbers and questions to comments." />

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olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Tess and Coach Burgener
Wednesday November 7 2007

  • Snatch – 90% x 1 x 3
  • Clean & Jerk – 90% x 1 x 3
  • Front Squat – 90% x 2 x 2

3 rounds for time of:
200 M sprint
10 clapping  push-ups
15 Knees to elbows
20 walking lunges

Post numbers and questions to comments.
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8 Comments
Jay Cohen 1 | 2007-11-07
Tess, looking tough. Way to push the big iron. Must be nice to have one on one with Coach B.
Derek 2 | 2007-11-07
Worked out with Dr. G. in Tucson. I really enjoyed the workout and getting to meet him. Extremely knowledgable. Mobility work W/U Various W/U B W/U SN 45 X 3, 65 X 2, 85 X 2, 95 X 1, 106 X 1 X 2, 111 X 1 X 2 C&J 111 X 2, 131 X 2, 158.4 X 1 X 3 FS 160 X 2, 180 X 2 X 2 Metcon somewhere around 7 minutes with 10, 7, 7 KTE's My lifts felt really strong today in fact both of the numbers are higher than the 90% but were easily attainable.
Jay 3 | 2007-11-07
Good job Derek. I've spoken with Dr G at length, great guy.
pete 4 | 2007-11-07
Warmup: Rope skipping mobility drills burgener warmup w/ bar Sn=158lbsx1x3 C&J=198lbsx1x3 FS=225x2x2 3 rounds of the metcon(subbed 250m row for sprints) ~7minutes 5 minutes under a cold shower when I finished Best overall workout I've had in a week. Focused on staying aggressive and snappy.
Scotty Hagnas 5 | 2007-11-07
1st workout, at the coast visiting my parents - did the WOD first, as it was the only way it was working today. 3 rounds: 40m steep driveway hill sprint 10 clap pushups 15 knees to elbows (on a skinny pipe between rafters. K to E harder w/very narrow grip..) 20 Walking lunges 5:37' Rochelle (my wife) smoked me with 5:12' on this one. 2nd session, after 4 hours in traffic. Sn: 115x1x1x1 C&J: 175x1x1x1 FS: 235x2x2 Almost no warmup, took only 90" rest between each - but felt strong. Tried treating this workout mentally as just a light technique workout - seemed to work.
Alicia Zhuang 6 | 2007-11-08
SN 27.5kgx1x3 C&J 40kgx1x3 FS 42.5kgx2x2 3 rds 200m sprint (sort of half treadmill sprint.. waiting for treadmill to speed up) 10 clapping pushups 15 KTEs 20 walking lunges 14:07 Left rotator cuff felt completely fine today.. might just have been a minor pull yesterday.
mrbourgot 7 | 2007-11-08
Snatch 60kg x 1 x 3 Clean & Jerk 85kg x 1 x 3 Front Squat 100kg x 2 x 2 Pressed at the top with at least one of the jerks. Still not getting low enough. 3 rounds for time of: 100 single unders 10 clapping push-ups 15 Knees to elbows 20 walking lunges Time: 9.20 Really struggled with the clap press ups. No explosiveness left.
Leonid S. 8 | 2007-11-29
Feel like a pile of trash after CFT yesterday (Nov 28) Sn 75 kgx1x3 C&J 100 kgx1x3, missed last one. Skipped the rest. Need a break.
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