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 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. Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Catalyst Athletics Weightlifting Hoody PurePharma O3 Ultimate Sandbag Bag & Filler Packages Bones of Iron: Collected Articles on the Life of the Strength Athlete 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   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. Advertise With Us Training Home Program Help Tomorrow's Workout Exercise Demos Training Cycles Text Only Starter Program Select Cycle Double Day Squats & Heavy Weights 8-Week General Cycle 12-Week Traditional Cycle 5-Week Front Squat Emphasis Cycle 6 Week Back Squat Emphasis Prep Cycle 4-Week Leg Strength Block 2 4-Week Leg Strength Block 1 12-Week Complete Cycle Basic Rep Cycle Block & Pull Cycle Quick & Classic 3-Phase Cycle Strength by Feel Cycle Classic / Position Cycle 10 x 3 Squat Cycle Classic Cycle General Cycle Russian Squat Cycle Advanced 2-Phase Cycle Classic-Squat Wave Cycle Strength Cycle Classic Cycle Strength Development Cycle Strength Cycle 2-Phase Cycle 4-Block Cycle 4 4-Block Cycle 3 4-Block Cycle 2 4-Block Cycle 1 Select Date 2013 May April March February January 2012 December November October September August July June May April March February January 2011 December November October September August July June May April March February January 2010 December November October September August July June May April March February January 2009 December November October September August July June May April March February January 2008 December November October September August July June May April March February January 2007 December November October September March Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Equipment Packages / Bulk Orders Cooking for Health & Performance Volume 2 E-Book Werksan Training Collars Women's Square Logo Loose Shirt (Pink) HiTech Technique Plates HAN Ultimate Whey Protein 2lbs. Werksan Metal Training Plates - KGs Women's "Strength" Tank - Pink Advertise With Us Get training tips and Catalyst news AND get a free issue of the Performance Menu journal. Submit your question to be answered by Greg or Aimee Everett in the Performance Menu or on the website Submit Your Question Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters. We are currently recruting new lifters and offer sponsorship opportunities. Read More Catalyst Athletics Contact Us About Help Newsletter Products & Services Gym Store Events 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 All content © Catalyst Athletics, Inc. | 1257 Tasman Drive Suite A | Sunnyvale, CA 94089 | 408-400-0067 | Site Terms & Conditions | Advertise with Us