3 rounds for time of:
20 Diagonal ball slams - 15% BW
15 Knee to elbows
10 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 Tuesday April 22 2008

  • Muscle Snatch - 75% x 2 x 3
  • Power Snatch - 75% x 2 x 3
  • Power Clean + Push Jerk - 75% x 2 x 3
3 rounds for time of:
20 Diagonal ball slams - 15% BW
15 Knee to elbows
10 box jumps - mid-thigh height

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
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Steffi 1 | 2008-04-22
That's the barbell complex I worked on today; no heavy loads due to the start of a new training cylce yestersay: http://www.youtube.com/watch?v=V4v-WTlcg-k . Any comments on technique are still greatly appreciated. I know that I am lifting my feet way too much off the ground. Did some tall snatches and easy squat snatches before that (double with 50kg) to work on pulling myself under the bar and 10-8-6-4-2 KTE 20-16-12-8-4 Pushups 20 Steps Walking Lunges with a dumbell (10kg = about 13% Bodyweight) overhead, switching arms after 10 steps 5 Rounds for time.
Adc (CFS) 2 | 2008-04-22
M Snatch 45kg PSnatch 45kg PC+PJ 62.5kg
Jason Ackerman 3 | 2008-04-22
Greg, Is there a certain ratio that is typical from Snatch - Power Snatch - Muscle Snatch? Unless I'm doing them wrong, mine are S - 145, PS - 125, MS - 115
Greg Everett 4 | 2008-04-22
Jason - Generally power sn about 80% of sn, muscle snatch about 65% of sn or so. So from your numbers suggest your snatch is limited considerably by technique rather than strength.
Jason Ackerman 5 | 2008-04-22
Thanks. That's why I'm looking forward to your seminar! I plan on adding 50lbs. to my snatch...
Aimee 6 | 2008-04-22
Jason- Josh Murphy (from New Jersey, CrossFitter) added 3kg to his best snatch today after only 1 training session! He barely lost what would have been a 5kg record! He will be at the Boston Seminar too, so the two of you can have a contest!
Dutch 7 | 2008-04-22
M SN 128 P SN 138 PCL&PJ 171 slam balls where light. What do you use to get 15% of bodyweight for a slam ball? I have a 20 for me but the other guys need higher weights. I had to do this with our group class so only did one round with the 20. time was: 5:07
Greg Everett 8 | 2008-04-22
Dutch - 15% is fairly arbitrary in this case - it's an estimation of a weight people will be able to cycle very quickly with without being a waste of time. There's definitely plenty of variation in these situations - some people will wail on 15% like it's nothing while others will crump. With the metCon workouts, feel free to adjust weights as you feel appropriate.
Jason Ackerman 9 | 2008-04-22
it's on!
Alicia Zhuang 10 | 2008-04-22
What sort of footwear is the person in the picture wearing?!
Greg Everett 11 | 2008-04-22
Jerusalem Cruisers
Richard Thomas 12 | 2008-04-23
MS: 45kg PS: 45kg PC+PJ: 65kg
Steve Solano 13 | 2008-04-23
A sub for diagnal D-ball slams, possibly KB Crosschops?
Greg Everett 14 | 2008-04-23
Steve - Sure - just emphasize the down stroke instead of the up.
Kramer 15 | 2008-04-23
M snatch: 115 x 3 P. snatch: 135 x 3 C&J: 185 x 3 but failed the second jerk on the first two sets (half way) Good wo Metcon later
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