3 rounds for time of:
12 1-arm DB split snatch – 18% BW
23 kipping pull-ups
7 Ring dips
90 seconds rest


Post numbers and questions to comments." />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday March 4 2008

  • Muscle snatch – 3 x 2
  • Power snatch + 3 overhead squat – 63% (of snatch) x 4 sets
  • Power clean + push jerk + jerk – 63% (of clean) x 4 sets

3 rounds for time of:
12 1-arm DB split snatch – 18% BW
23 kipping pull-ups
7 Ring dips
90 seconds rest


Post numbers and questions to comments.


Questions? Get answers here or post in comments.
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24 Comments
Dan 1 | 2008-03-03
3 rounds for time of: 12 1-arm DB split snatch 18% BW 23 kipping pull-ups 7 Ring dips 90 seconds rest 90 sec between rounds? So 4:30 + the time it takes to do the exercises?
Greg Everett 2 | 2008-03-03
No, just 3 min +
Dan 3 | 2008-03-03
Duh! Not sure what I was thinking there but thanks.
Danny 4 | 2008-03-03
I am having Deja Vu with this picture. Does Aimee always wrap her thumbs like that?
Aimee 5 | 2008-03-03
I was thinking the same thing!! HA! just for the record, for this and all future pictures, i always wrap my thumbs. they are big and have nowhere else to go.
Derek M 6 | 2008-03-03
Aimee, why do you use a belt? What particular use does that have for someone can use the core musculature for IAP reasons?
Troy Archie 7 | 2008-03-04
Is she squating 105 there?
Danny 8 | 2008-03-04
Aimee uses a belt because it matches her purse!
Shawn Thomas 9 | 2008-03-04
greg, need ur brief opinion on low back problems. I have hyperlordosis, which causes bouts of low back pain a couple times a year. I literally can't lift & have to take time off. I am 35 w/ 20 yrs lifting experiance, but seriously might hang up the liftin shoes. I know what I need to do, but looking for other opinions. sincerely, shawn
Aimee 10 | 2008-03-04
Troy- I think it is 108. you just can't see the change. I was doing 108 for 5 sets of 5 and hating every minute of it, by the look on my face. Derek I use the belt because it helps me stabilize while I am in the bottom, and keep my lower back in a good position. Also it helps my breathing (I can push against the belt when I fill my stomach with air). Unfortunately it is not some magic tool that allows me to lift more. Danny, kinda like your shoes match your purse?
Greg Everett 11 | 2008-03-04
Derek - Everyone can create some degree of IAP. But no matter how strong you are, a belt will allow greater IAP by reinforcing the muscles that contain the pressure (abs primarily). We try to encourage lifters to use their belts only on their heaviest clean, jerk and squat efforts (like 90% +). The idea that using a belt prevents developing core strength is nonsense if that belt is being used on legitimately heavy efforts (i.e., if you wore a belt around all day long for a month, you'd probably lose some core strength). You also have to keep in mind that Aimee is a weightlifter - Her only concern is snatching and clean & jerking as much weight as possible. The belt has to be viewed within context - if she were a CFer, she wouldn't be using a belt.
Dreid 12 | 2008-03-04
Greg, I apologize in advance if this question has been asked before, but I had a question about the loading during the strength cycle. An example is the 3x5 for push press I had yesterday. Am I supposed to use those five sets to work through heavier weights each set or am I supposed to maintain the same weight for all five sets? Thanks.
Dreid 13 | 2008-03-04
Ok, I think I found the answer. You are supposed to be at a heavy weight all through the sets, the same weight...right? I'll assume that's what is meant unless I'm corrected.
Greg Everett 14 | 2008-03-04
Dreid - Yes, you're correct.
Robb Wolf 15 | 2008-03-04
Shawn- I'm guessing some hamstring and hip-flexor tightness...how do you do on the death stretch?
Greg Everett 16 | 2008-03-04
Shawn - What Robb said. Willing to bet your rectus femoris and iliopsoas are nice and tight. Loosen those up with stretching, back off hip-flexor intensive exercises (e.g. hanging leg raises, knees to elbows, full sit-up variations, etc.) for a while. Also, have you had anyone check it out professionally? Hyperlordosis itself shouldn't cause bouts of pain - make sure you don't have any funny business down there that needs treatment.
Craig Snyder 17 | 2008-03-04
Muscle Snatch: 75#x3, 95x2, 100 2x2 Power Snatch + 3 OHS: 85# x4 Power Clean + Push Jerk + Jerk: 95# x4 Met con: 3 rounds 12 1 arm DB split snatch 25# 23 Kipping pull ups 7 dips 90 second rest 11:35
Dan 18 | 2008-03-04
3-4-08 BW 196.8 PM WOD Muscle snatch 3 x 2 95 x 3 115 x 2 125 x 2 135 x 2 145 x 1 missed 2nd rep Power snatch + 3 overhead squat 63% (of snatch) x 4 sets 95 x 4 sets Power clean + push jerk + jerk 63% (of clean) x 4 sets 155 x 4 sets OHS 135 x 3 x 3 3 rounds for time of: 12 1-arm DB split snatch 18% BW 23 kipping pull-ups 7 Ring dips 90 seconds rest TIME 9:07 used 35lbs DB
ec 19 | 2008-03-04
mu sn - 85#, 90#x2x2 sn complex - 85# c&j complex - 95# desperately trying to let an eternal blister heal, so didn't want kipping pullups. did "christine" instead. 15.52 with 185# dl. 1.5 min off my pr... ill blame it on the 5# over BW dls.
prochargedmopar 20 | 2008-03-04
3/4/08 G.A. warmup 2x5 (ohs with 35# DB 5 ea. side) PC 4x3 135,185,195,205 PJ 5x3 115,135,165,185,195 Rounds in 10 min of 6x 2"DB 1-arm sn 75# 12x Kip Chins 20# 6x Ring dips 20# 3 rounds +6 db sn + 12 kip chins Chins were the kicker there Recovery: Mixed frozen fruit smoothie w/4 omega eggs,4 glugs of olive oil, banana, blueberries, and grape juice.
Kevin 21 | 2008-03-04
hey guys, 22/220/6'6/m was track decathlete/football slot receiver and long time crossfitter now going you guys for awhile. ive always loved a high degree of oly lifts in my programming and came across you guys through evaT's site. i didnt know ya posted workouts until just a few weeks back. anyhow, just wanna say hi and looking forward to alot more strength oly based work! 55kg ms ps+ohs 65kg pc+pj+j 80kg 4 rounds (overachiever wit no rest 12 1armsplitsnatch per arm) 5m17s
Dab 22 | 2008-03-05
4 rounds (overachiever wit no rest 12 1armsplitsnatch per arm) 5m17s Nice job!
dan colson 23 | 2008-03-05
Muscle Snatch 2 x 3 45 kg PS +3 OHS 50 kg PC + PJ + J 70 kg Rd 1 - 1:21 Rd 2 - 1:20 Rd 3 - 1:31
Adc (CFS) 24 | 2008-03-05
MS 20kg PS+OHS 40kg 45kg PC+PJ+J 55kg Met Con Sub 16kg Alternating Split Snatch Sub 10 Strict Pronated Chin Up Ring Dips
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