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

Post numbers and questions to comments." />

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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.
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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

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


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

C&J complex

claude 6 | 2008-04-04
power sn, sn bal- x3 105lbs
pwer cln, pp, jerk- x3 140lbs
ohs- 140lbsx2x3

metcon rxd..3:17
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