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 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. Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Werksan Upright Plate Rack Olympic Weightlifting: A DVD Guide to Learning & Teaching the Olympic Lifts [DOWNLOAD] The Kono Project DVD - Men Olympic Weightlifting for Sports 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   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 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 The Kono Project DVD - Men Werksan Competition Set Bones of Iron: Collected Articles on the Life of the Strength Athlete (E-Book) PurePharma O3 Olympic Weightlifting Book, DVD & Poster Set Werksan Competition Collars Poster Package - Snatch, Clean, and Jerk Podium Gold Creatine - Tablets 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