4 rounds for time:
12 KB deadlift high pull – 33% BW
12 DB push press – 20% BW
24 KB cross-chops – 25% 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 Wednesday March 5 2008

  • Snatch – heavy single
  • Clean & Jerk – heavy single
  • Front squat – heavy single

4 rounds for time:
12 KB deadlift high pull – 33% BW
12 DB push press – 20% BW
24 KB cross-chops – 25% BW


Post numbers and questions to comments.


Questions? Get answers here or post in comments.
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22 Comments
Sam Cannons 1 | 2008-03-04
Cool idea.... now if only they made affordable bumpers in Australia :(
ec 2 | 2008-03-04
am i missing the rep count on the exercises for the metcon?
Dan 3 | 2008-03-04
I was thinking the same thing ec
Randy 4 | 2008-03-04
I'm glad it's not just me.
sarena kopciel 5 | 2008-03-04
No perhaps Greg just programmed an easy day with 1 of each on the metcon!! Kinda like a Xmas come earlier day!!
Eric Jones 6 | 2008-03-04
LOL! That's how the experts do it! it actually makes the plates easier to reach too since they are higher.
Greg Everett 7 | 2008-03-04
Sorry about that. Trying to do too many things at once.
Derek Simonds 8 | 2008-03-05
Oh if I had that many bumper plates!
Shawn Thomas 9 | 2008-03-05
Greg, Thanx for ur opine on my low back. Yes I do see a chiropractor. And I am tighter than a noose in my flexors/psoas/glutes & low back. I also get multifidus pain on my right side that seizes up my erectors. I am stretching like a madman. However, when it comes to ab work, I am bad for not doing much at all (boring), but I have started doing some plank work. - shawn
Greg Everett 10 | 2008-03-05
Derek - There are more on the other side of the gym! Shawn - Get that ab work in! Have you tried massage/SMR type stuff to try to get those multifidi to relax a bit?
Craig Snyder 11 | 2008-03-05
Snatch, heavy single: hang snatch 75#x3, sn 95#x1, 115x1, 120x1, 125x1, 130xm C&J, heavy single: 95x1, 115x1, 135x1, 145x1, 150x1, 155x1(PR) Fsq, heavy single: 135x3, 145x2, 155x2, 165x1 Metcon: 4 rounds 12 DB DLHP 45# 12 DB push press 30# 24 DB cross chops 35# 7:35
Dan 12 | 2008-03-05
-5-08 BW 196.8 Deadlift 225 x 5 315 x 3 365 x 3 375 x 3 385 x 3 395 x 3 405 x 8 Needless to say I was fuckin pumped! Snatch heavy single 95 x 1 + 3OHS 115 x 1 135 x 1 150 x 1 (PR) 155 x 0 Clean & Jerk heavy single 185 x 1 200 x 1 215 x 0 (missed jerk I was shot after the clean, no real left) Front squat heavy single 185 x 1 225 x 1 240 x 1 260 x 1 280 x 1 (stopped here - no realiable spotter) MetCon 5R for time 7 Pull-ups 7 Thruster @ 95lbs 7 Push-ups TIME: 5:03
Shawn Thomas 13 | 2008-03-05
I use to get alot a massage done, helped alot. I will book an appt. today. I am on the ab stuff asap, should I be doing situps? won't that load up my already tight hip flexors? what is the "death stretch" God help me..lol
Greg Everett 14 | 2008-03-05
Death stretch - http://www.cathletics.com/daily/index.php?show=daily&dailyID=23 I'd limit full sit-ups/hip flexion work for now, but you can still get in some heavily loaded ab work (oh yes, crunches...). The planks are good too as long as you're holding the position without hyperlordosis.
ec 15 | 2008-03-05
nothing in the tank today. sn - hit 105#, but wrist was acting up and didn't feel like lifting heavy. tried the metcon, 1.5 pd sdhp, 35# db pp, and 50# chops - but called it at 3 rnds. 10 min even. bleh
Kevin Mc 16 | 2008-03-05
215/6'6/m/22 ditto on the empty tank 'ec'. sn- 40k x6x1 (my lil snatch form wu), 55k, 60k, 63k, 65k, 68k, 70k (fail 5 k below pr~ still working on catch) cj - 70k, 75k, 80k, 83k (fail well below pr of 108k) fs- 225#, 245#, 265# 270# 275# 280# 285#(fail) Metcon not as rx'd 4 rounds 12 sdhp 95# 12 KB swings 1.5 pood 12 plate circles 35# (circles are in same motion as the first motion of a hammer in the hammer throw) 7m55s (was soooo slow)
Eric Jones 17 | 2008-03-05
Snatch: up to 155lb, missed at 165 twice C&J: Got up to 185, but didn't feel like going further FS: up to 215lb, felt really week
Nick 18 | 2008-03-06
sorry for the lame question, but when you list something like: 12 KB @ 33% of BW, I assume you're using 2 kettlebells, right? I just have the one, so I'm modifying workouts, but when you tack on the percentage of bodyweight, I just want to make sure I understand what's intended in the original workout. Thanks!
Greg Everett 19 | 2008-03-06
Nick - One KB for the high pulls
dan colson 20 | 2008-03-06
Snatch heavy single 84 kg PR Clean & Jerk heavy single 90 kg (attempted 100 kg but r elbow buckled a little on the jerk, I'm calling it a miss, usually the L elbow is the problem focused to hard on that side i guess) Front squat heavy single 130 kg
dan colson 21 | 2008-03-06
4 rounds for time: 12 KB deadlift high pull 2 pd 12 DB push press 35# 24 KB cross-chops 1.5 pd 9:46
Adc (CFS) 22 | 2008-03-07
Snatch 60kg C&J 80kg Front Squat 90kg No Met Con
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