2 rounds for time of:
50 m sprint
20 1-arm KB swings 25% BW

Rest 2 minutes

2 rounds for time of:
15 pull-ups
10 box jumps – med height

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 Tuesday December 25 2007

  • Muscle Snatch + OHS + snatch balance – heavy muscle snatch x 4 sets
  • Snatch – 70% x 1 x 5
  • Clean & Jerk – 70% x 1 x 5

2 rounds for time of:
50 m sprint
20 1-arm KB swings 25% BW

Rest 2 minutes

2 rounds for time of:
15 pull-ups
10 box jumps – med height

Post numbers and questions to comments.
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10 Comments
Mike Donnelly 1 | 2007-12-25
MS+OHS+Sn balance 70 (improved ROM and active shoulders)X4 Sn 70 X5 C&J 100X5 Metcon later
Derek Simonds 2 | 2007-12-25
Muscle Snatch + OHS + snatch balance 61 X 4, 81 X 4 sets Snatch 95 x 1 x 5 Clean & Jerk 125 x 1 x 5 Guess who was up at 4:45 this morning, uhm my son. I made him go back to sleep as long as possible. I finally said if you are up you are working out. So we made a couple of Christmas lifting videos. SR http://www.youtube.com/watch?v=N-Y46mBNhNk JR http://www.youtube.com/watch?v=MBrGAiVZKRA 2 rounds for time of: 20 1-arm KB swings 28% BW 53 LB's 15 pull-ups 10 box jumps med height No watch but less than 2 songs.
Carney 3 | 2007-12-25
MSN+OHS+SNBAL 40kg x4 SN 47.5 kg x1x5 CJ 60 kg x1x5 2 RDS: 150 m Row 20 OA DB swing, 35 lb 3:13 2 RDS: 15 pullups 10 box jumps, 20" 1:41 Merry Christmas!
John Messano 4 | 2007-12-25
Merry Christmas, Friends! MusSn+OHS+SnBal 95lb, 4 sets Snatch 95lb, 5 sets of 1 C&J 125lb, 5 sets of 1 Metcon: 2 rnds: sub'd 50m row 20 OA DB swings, 45lb DB, 10 ea ~3 min. @ 2 rnds: 15 Chinups 10 Box Jumps ~3 min.
XX 5 | 2007-12-25
Hi Greg, Happy Holidays. My back has been looking rounded and its been awkward lifting the weight up. On the last three, I narrowed my grip 5-6 inches on both sides. Felt way better all around. I know with a narrower grip I have to lift the weight higher to get underneath it but my pull and my back look and feel so much smoother. Would you recommend I go to a wider grip and lift off of blocks or use a narrower grip and work it until the flexibility comes for a wider grip and lower start position? I need a higher start position so I can keep my back straight. I'm 6'1". muscleSN 95 x 4 Snatch 100. C& J 135 1:58 with 44lb KB 1:42 for pu/box jumps
Greg Everett 6 | 2007-12-25
XX - You can try a narrower grip and a wider stance for now, but get on the flexibility!
Derek Maffett 7 | 2007-12-25
Merry Christmas, everybody! Thanks to some great generosity today, I'm going to the Portland cert! See you all there!
Scotty Hagnas 8 | 2007-12-25
Lifting at home today. Ms+OHS+Sn Bal: 95x1x1x1x1 SN: 100x1x1x1x1x1 C&J: 150x1x1x1x1x1 The lifts felt much better today. Sprint/KB swing done in 1" fresh snow. Snowing fairly hard. 1:37' w/53 lb KB and 45 lb DB on the other end. Rest 2' Pullup/box jump done on rings (pullups) and 24" hurdle jumps in place of box jumps. 1:54' Finished with some mills with a clubbell, then some stretching and compensatory work. And brushing snow off of the satellite so i could upload this post....
Scotty Hagnas 9 | 2007-12-25
Nice, Derek! Looking forward to seeing you there. Merry Christmas, everyone!
AW 10 | 2007-12-25
Muscle Snatch + OHS + snatch balance heavy muscle snatch x 4 sets (105#) Snatch 70% x 1 x 5 (95#) Clean & Jerk 70% x 1 x 5 (115#) 2 rounds for time of: 5 burpees 20 1-arm KB swings 25% BW (25#) 2:19 Rest 2 minutes 2 rounds for time of: 15 pull-ups 10 box jumps med height 3:28
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