3 rounds for time of:
40 sit-ups
20 KB swings - 30% BW
10 box jumps - mid-thigh

Post numbers and questions to comments." />

Home   |   Contact   |   Help   |   Mobile Mark from CrossFit Manchester Wednesday April 30 2008 Snatch - 82% x 1 x 3 Clean & Jerk - 82% x 1 x 3 Front Squat - 88% x 2 x 3 3 rounds for time of: 40 sit-ups 20 KB swings - 30% BW 10 box jumps - mid-thigh Post numbers and questions to comments. Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Dumbbell Moves DVD - Vol 2 Secrets of the ME Black Box DVD The Coach's Strength Training Playbook Ultimate Sandbag Bag & Filler Packages 7 Comments Ben 1 | 2008-04-30 What is the recommended weight for a sand bag when doing the clean and power clean? Greg Everett 2 | 2008-04-30 Totally depends on what you're trying to do, just like with a barbell. Steve 3 | 2008-04-30 20 KB swings. does that mean 20 each arm? I dont have access to KBs, Dbs should be fine, yes? Greg Everett 4 | 2008-04-30 Steve - 2-handed swings. Adc (CFS) 5 | 2008-04-30 S 50kg C&J 65kg FS 85kg Met Con 8.17 Ab Mat Sit Ups 20kg American Swings 70cm BJ Richard Thomas 6 | 2008-05-01 Snatch: 57.5kg C&J 72.5kg Front Squat 85kg Kramer 7 | 2008-05-02 Had to go back to 95 for snatch, kept pwr snatch'g 115...did pwr snatch w/115 and 2 OHS. 185 C&J 205 pwr clean and 2 FS Metcon later...finished with 2x5 ring dips w/vest and 1 minute sandbag walk. 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 June 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 Weightlifting Programming: A Winning Coach's Guide Olympic Weightlifting: A DVD Guide to Learning & Teaching the Olympic Lifts [DOWNLOAD] The Kono Project DVD - Men & Women Snatch Progression Poster Dumbbell Moves DVD - Vol 2 Werksan Economy Set Podium Gold Creatine - Powder 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