3 rounds for time of:
kipping pull-ups - 25
16 sand bag halfmoons (each pass = 1 rep) - 15% BW
Row 300 m

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
Adam from CrossFit San Diego
Wednesday March 19 2008

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1 x 3
  • Front squat - 85% x 1 x 2

3 rounds for time of:
kipping pull-ups - 25
16 sand bag halfmoons (each pass = 1 rep) - 15% BW
Row 300 m

Post numbers and questions to comments.
Print Friendly and PDF

7 Comments
Leo 1 | 2008-03-19
How could I determine the WOD percentages with 145lbs to work with, weighing 175lbs? My supplies are limited at the moment.
dan colson 2 | 2008-03-19
Greg, I have a meet Mar 29, sat, what should I do differently next week to prepare if anything, and to bugger it up a little I seem to have developed some thumb pain on the left hand, primarily when I catch the snatch. Resting it today with ice and ibuprofen, any other tips?
Greg Everett 3 | 2008-03-19
Dan - Stick with the RXed training this week, except on Saturday, only snatch and CJ to your intended opening weights. Then throw in a 90-95% front squat. On Monday, snatch and CJ 90% of your openers for 1-2 singles; Tuesday 80% for 2-3 singles; Wednesday 70% for 3-4 singles; Thursday 60% or take the day off; Friday day off or very light, easy training - 50-60% for singles, no more than 3. That should get you well prepared to go big on Sat. Good luck!
Greg Everett 4 | 2008-03-19
Leo - Get as close as you can. You can try upping the reps 1-2 in cases when you don't have enough weight, and add a few more sets as well. There's really no substitute for weight, though.
dan colson 5 | 2008-03-19
Thanks Greg, great site. started snatching, decided to rest, hand and ice 3 rds 100m sprint 10 sit-up jumps 10 cj 35# db 25 double under 10:06
Leo 6 | 2008-03-21
Thanks, will do.
Adc (CFS) 7 | 2008-03-21
Snatch 45kg C&J 67kg Front Squat 85kg No Met Con
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

American Weightlifting: The Documentary DVD
American Weightlifting: The Documentary DVD
Werksan Upright Plate Rack
Werksan Upright Plate Rack
Bones of Iron: Collected Articles on the Life of the Strength Athlete [E-Book]
Bones of Iron: Collected Articles on the Life of the Strength Athlete [E-Book]
Strengthlete: Complete
Strengthlete: Complete
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
Weightlifting Programming: A Winning Coach's guide by Bob Takano
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