4 rounds for time of:
100 m sprint
12 pull-ups
50 m sprint
8 DB push press 20% BW


Post numbers and questions to comments." />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Saturday January 5 2008

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


4 rounds for time of:
100 m sprint
12 pull-ups
50 m sprint
8 DB push press 20% BW


Post numbers and questions to comments.


Questions? Get answers here or post in comments.
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7 Comments
John Messano 1 | 2008-01-05
Sn 3 sets of 1 @ 125lb C&J 3 sets of 1 @ 160 FS 2 sets of 2 @ 165 Metcon: sub'd 100 rope jumps for 100m sprint 12 Chinups sub'd 50 rope jumps for 50m sprint 8 DB PushPress @ 35lb ea. 12:25
ec 2 | 2008-01-05
sn - 95#, had a failed attempt before 3rd - which was pwr sn + ohs. first two were good though. c&j - 125# fs - 135# did my own metcon - only had 5 min.
Mike Donnelly 3 | 2008-01-05
Sn 5 sets of 1 @ 85lb (focusing on form,depth, & active shoulders) C&J 3 sets of 1 @ 135 FS 2 sets of 2 @ 155 First workout where I felt that I accomplished something in terms of form and weight/ Metcon after later ROM technique work, prior to stretching
Dr. G 4 | 2008-01-05
Still one day behind: Friday's CA WOD: ~1 minute rest between exercises and sets Snatch push press + overhead squat + snatch balance light x 2 x 4: 29kg x 2 x 4, stayed really light, set up complex with a power snatch Snatch 70% x 1 x 5: 52.5kg x 1 x 5 Clean & Jerk 70% x 1 x 5: 66.5kg x 1 x 5 Nice and easy workout. Tomorrow (ie. today's WOD) should be interesting considering the recent increase in my 100% numbers!
AW 5 | 2008-01-05
Snatch 90% x 1 x 3 (115#)
Jeff G 6 | 2008-01-05
Sn: 142# CJ: 198# FS: 238# MetCon w/ 30/15 double-under subbed for 100/50m sprint, 40# db's 16:30 (I suck at double unders)
Scotty Hagnas 7 | 2008-01-07
SN: 120x1xmx1 C&J: 180x1x1x1 FS: 235x2x2 Press 125x2x2 Later; 4 rounds: ~80 m sprint (two trips the length of the gym and back) 12 pullups ~ 40 m sprint (one trip the length of the gym and back) 8 DB push presses 20%BW 35# 5:26' This one sucked quickly!
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