4 rounds for time:
100 m sprint
8 box jumps - mid-thigh height+

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
Patch builder/coach Danny Wright
Friday April 4 2008

  • Power snatch + snatch balance - 60% (of snatch) x 3 sets
  • Power clean + push press + jerk – 55% (of clean) x 3 sets
  • Overhead squat - 80% of snatch x 2 x 3
4 rounds for time:
100 m sprint
8 box jumps - mid-thigh height+

Post numbers and questions to comments.
Print Friendly and PDF

6 Comments
Kramer 1 | 2008-04-04
95 lb snatch (slight heave on balance, couldn't just drop), balance was good...lifted toes...good hint. Pwr snatched 115 for fun. 135 lb clean, press, split jerk...all solid and jerk came easy 135 lb OHS (power snatched into position) the 2nd squat in each set was stronger than the first, fell out once, regrouped and had a rock solid 3rd set Metcon: Ran hard in place for 30 seconds, then 8 jumps as high as I could...well over mid-thigh height. 4 rounds in 3:45.
Jason Ackerman 2 | 2008-04-04
85lb. Snatch and Balance 115# OHS Skipped the clean, press, jerk because I did "Gwen" from CF first.
prochargedmopar 3 | 2008-04-04
4/4/08 M/38/174/70" 135# C&PJ 15x 2:18 5min rest 12x 1:18 5min rest 9x 0:37 That was interesting.
ec 4 | 2008-04-04
pwr sn, etc - 75# pwr cln, etc - 90# ohs - 95# ended up doing cfb wod - filthy fifty. 32.58 with 20# wb. still hate burpees.
Adc (CFS) 5 | 2008-04-04
Snatch 40kg C&J complex 47kg OHS 45kg
claude 6 | 2008-04-04
power sn, sn bal- x3 105lbs pwer cln, pp, jerk- x3 140lbs ohs- 140lbsx2x3 metcon rxd..3:17
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 Upright Plate Rack
Werksan Upright Plate Rack
Support Your Local Weightlifter - Men's T-Shirt
Support Your Local Weightlifter - Men's T-Shirt
Catalyst Athletics Square Logo - Men's T-Shirt
Catalyst Athletics Square Logo - Men's T-Shirt
Werksan Squat Rack
Werksan Squat Rack
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 DVD Guide to Learning & Teaching the Snatch and Clean & Jerk 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