3 rounds for time of:
10 Box jumps – knee/mid-thigh height
20 sand bag power cleans – 30% BW
600 m row
30 seconds rest

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 Wednesday January 9 2008

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

3 rounds for time of:
10 Box jumps – knee/mid-thigh height
20 sand bag power cleans – 30% BW
600 m row
30 seconds rest

Post numbers and questions to comments.
Print Friendly and PDF

14 Comments
Justin Fricke 1 | 2008-01-08
I do not have access to a rower would a miling bike sprint around the block be just as effective.... and the number 90% is starting to me....hard how many more weeks of bulgaria?
Eva T. 2 | 2008-01-08
beautiful position he is holding
John Messano 3 | 2008-01-09
Snatch up to 125 C&J up to 160 FS up to 165 Metcon: 3 rnds (w/ 2min rest) 10 Box Jumps - high sub'd 20 DB Power Cleans with 55lbs for Sandbag 600m Row 5:13, 5:19, 4:53
Dr. G 4 | 2008-01-09
Today's CA WOD: Joint mobility Scapular stability Extended Burgener warmup, pipe and 15kg bar, 3 reps Snatch warmup: 29kg x 2, 39kg x 1, 50kg x 1, 60kg x 1 Snatch (90% x 1 x 1): 69kg x 1 x 1 Clean & Jerk warmup: 70kg x 1 push jerk, 80kg x 1 Clean & Jerk (90% x 1 x 1): 87.5kg x 1 x 1 Front Squat (90% x 2 x 2): 111.5 x 2 x 2 Metcon, 3 rounds for time, 30 sec. rest b/w rounds: 10 box jumps to tractor tire (knee height) MODIFIED 20 tractor tire flips MODIFIED 15 15# CBs swipes + 30 70# KB sumo deadlift high pulls Total time 18:20 Oy vey. Brutal. Yay for rest days!
Dr. G 5 | 2008-01-09
Justin, For exercise substitutions the CrossFit FAQ is great...http://www.crossfit.com/cf-info/faq.html. As you can see from my entry, I subbed clubbell swipes and SDHPs for rowing (I don't have a rower). Do what you need to do! I believe this is the second week of this Bulgarian cycle...see the CA WOD info for more details...http://performancemenu.com/daily/index.php?show=about
Jeff G 6 | 2008-01-09
So, doing those weighted rope climbs yesterday was a bad idea, especially after those cross-chops. My elbows are starting to hurt. Sn: 142# CJ: 198# FS: 238# MetCon w/ 30" box and 80# bag: 16:12
Sam Cannons 7 | 2008-01-09
Great position in that picture
ec 8 | 2008-01-09
sn - 95# c&j - 125# i do like the 90% doesn't feel so heavy anymore. i don't like that my quads seem to have tripled in size with this cycle. i skipped the fs today. did helen for my metcon instead - 10:42, well off my pr.
AW 9 | 2008-01-09
Snatch 90% x 1 x 1 (115#) Clean & Jerk 90% x 1 x 1 (145#) Front Squat 90% x 2 x 2 (165#)
Eric Jones 10 | 2008-01-09
Whew, was feeling awfully energetic today. Snatch: 1x, 145, 145, 155 (OLD PR!!!) C&J: 1x 185, 185, 195 (Fail) 5 rounds of: 3 complexes of; Squat Clean, Front Squat, Push Jerk, Back Squat, Push Jerk from Back w/135lbs -Exactly 1 minute rest between rounds
Scotty Hagnas 11 | 2008-01-09
SN: 120x1 Felt good. C&J: 180x1 Felt easy; I entertained the thought of going for a PR, but thought better of it. FS: 235x2x2 Still heavy. Metcon: 2 rounds, as I ran out of time before my next client. This one sucked. 10 box jumps 24" 20 sandbag power cleans 30% - 52.5 lbs. row 600m 30" rest 3:29' 1st round; 4:53' second Planches, plus a few back levers and shoulder stands on the rings done later. Lots of recovery work. Off to California for the weekend; hopefully I can get in the workouts while there.
mike 12 | 2008-01-10
SN 75kg CJ 95 Clean + FS x 2 = 95*2 I guess I am on the other side of the recovery fence from EC, The 90% are feeling more and more like 100% Skipped Metcon because of new ring to play with
Justin Fricke 13 | 2008-01-10
Snatch 160# C/J 230# FS 255# Felt good
Gordo 14 | 2008-02-06
Snatch 107 C&J 157 FS 195 x 2 x 2 These all felt much better than Monday and I don't think it was because of just one each... Metcon: 28" box 50 lb bag 600m row 16:31 splits 5.10, 5.07, 5.14
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

Werksan Competition Set
Werksan Competition Set
Werksan Training Barbell
Werksan Training Barbell
Werksan Economy Training Bumpers
Werksan Economy Training Bumpers
Olympic Weightlifting Multimedia Quickstart Guide [E-Book & Website]
Olympic Weightlifting Multimedia Quickstart Guide [E-Book & Website]
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