2 rounds for time of:
(1 minute rest between rounds)
20 sprawl ball – 10% BW
20 pull-ups
20 ball slams – 10% BW
500 m row

Post numbers and questions to comments." />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Saturday December 29 2007

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

2 rounds for time of:
(1 minute rest between rounds)
20 sprawl ball – 10% BW
20 pull-ups
20 ball slams – 10% BW
500 m row

Post numbers and questions to comments.
Print Friendly and PDF

9 Comments
ec 1 | 2007-12-29
sn - 95# (ended up being pwr sn followed by ohs) c&j - 125# fs - 140# did a metcon from xf main site i had been wanting to catch up on: 5 min-3 min -1 min/ double unders-95# c&j ended up with 322 double unders/32 c&j total.
ec 2 | 2007-12-29
greg - at >85% of my snatch, i gravitate to pwr snatches. perhaps i should add in some "heavy" sn balance singles as warm up? any other assistance exercises you would suggest?
Greg Everett 3 | 2007-12-29
EC - You can try warming up with snatch balances, but tall snatches may work better. Try doing tall snatch + snatch as you work up, then drop the tall snatch when you can no longer do it.
John Messano 4 | 2007-12-29
Snatch 2 sets of 1 @ 125lb C&J 2 sets of 1 @ 160lb FSq 2 sets of 2 @ 170lb metcon: 2 rnds - 1 min btw rnds: sub'd 20 Pushups & 20 med. Box Jumps for Sprawl 20 Pullups sub'd 20 DB OH Chops for BallSlam 500m Row 6:30, 8:45! placing the row at the end of a metcon was dastardly!
ec 5 | 2007-12-29
got it. thanks, greg!
Scotty Hagnas 6 | 2007-12-29
Done yesterday, 2nd workout of the day. Felt pretty good even with having done Friday's workout a few hours earlier. SN: 120x1x1 C&J: 185x miss; 175 x1; 180 x1 Getting fatigued now. FS: 235 x2x2 Press 125 x2x2 2 rounds, 1 min rest btwn. 20 sprawl ball 20 pullups 20 ball slams 500m row 4:21', 4:58' That was "fun". XX and I did the workout together, and not having the ball weights we needed - we mixed the weights to average ~10%. First round SB w/12 lbs and BS w/26 lb. 2ns round SB w/20lb and BS w/8lb. We ran a couple of classes thru this one, too. Good workout.
AW 7 | 2007-12-29
Snatch 90% x 1 x 2 (95#/115/115) Clean & Jerk 90% x 1 x 2 (145#) Front Squat - 90% x 2 x 2 (155#) max pushups & pullups x2
Adam Kayce 8 | 2007-12-29
Agree w/ Scotty that was "fun"... although I don't have weights, so I just did the metcon portion. It felt the perfect balance between muscular exhaustion and cardiorespiratory endurance (for me, at least), which is to say, I was breathing very, very hard, and felt like I got worked. Definitely a keeper.
Jeff G 9 | 2007-12-30
Snatch: 130# Clean and Jerk: 191# Front Squat: 240# MetCon w/ 20# balls: 15:05
Leave a Comment

Name
Comment
Verify
 

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

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

Weightlifting Programming: A Winning Coach's Guide [E-Book]
Weightlifting Programming: A Winning Coach's Guide [E-Book]
Clean Progression Poster
Clean Progression Poster
Werksan Training Barbell
Werksan Training Barbell
The Portable Greg Everett: Collected Articles 2005-2012 [E-Book]
The Portable Greg Everett: Collected Articles 2005-2012 [E-Book]
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.

ASK GREG

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

Submit Your Question
WEIGHTLIFTING TEAM

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

Read More
Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator