3 rounds for time of:
20 half-moons - 35% BW
20 kipping pull-ups
20 KB snatch - 25% BW

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 Tuesday May 6 2008

  • Muscle Snatch - 80% x 1 x 3
  • Power Snatch - 80% x 2 x 3
  • Power Clean + Push Jerk - 80% x 2 x 3

3 rounds for time of:
20 half-moons - 35% BW
20 kipping pull-ups
20 KB snatch - 25% BW

Post numbers and questions to comments.
Print Friendly and PDF

6 Comments
Marshall 1 | 2008-05-05
What is a half moon?
Greg Everett 2 | 2008-05-05
Marshall - Check out the exercise demos page. You can use a DB, KB or bumper if you don't have a sand bag.
Marshall 3 | 2008-05-06
Thanks Greg
Richard Thomas 4 | 2008-05-08
MS 47.5kg PS 47.5kg PC + PJ: 62.5kg Plus 3 sets of: Explosive squat 70kg x 8 - High box jump x 6 reps Felt good. Greg - currently my training involves doing these WODs plus what is posted to the main CrossFit site. (I don't always do your prescribed met-cons as it is usually covered in the CrossFit WOD). I listen to my body to make sure I don't over-train/under-recover. I really want to improve my squat - in terms of weight. What would you suggest? Increase the number of sets of FS/BS in the CA WODs? Back off on the O-Lifting and concentrate on my squat for a while? Current Back Squat 1RM is 120kg. I have not tested FS 1RM for a while. Stats: 30 year old male, 6'4, 92kg(207#) Thanks for a great site. And sorry for such a long post! Richard (CrossFit Sydney)
Greg Everett 5 | 2008-05-08
Richard - I'd recommend you cut back on the CF. I wouldn't expect you to make remarkable gains with that much work. If you really want to focus on your squat, focus on your squat. You can try some of the squatting programs from Mike's Gym and perform modified CF workouts (i.e. 10 min or less, greatly reduced leg work) maybe 3 days/wk max.
Richard Thomas 6 | 2008-05-09
Thanks Greg. I have downloaded these and will modify CF work. Cheers.
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

Cooking for Health & Performance Volume 1 [E-Book]
Cooking for Health & Performance Volume 1 [E-Book]
The Kono Project DVD - Men & Women
The Kono Project DVD - Men & Women
The Coach's Strength Training Playbook
The Coach's Strength Training Playbook
Werksan Horizontal Plate Rack
Werksan Horizontal Plate 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 Complete Guide for Athletes & Coaches 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