For time:
200 m row
10 push ball - 10% BW
300 m row
10 KB swings - 35% BW
400 m row
10 ball slams - 15% BW
500 m row

Post numbers and questions to comments." />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday May 7 2008

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1 x 3
  • Front Squat - 90% x 2 x 3

For time:
200 m row
10 push ball - 10% BW
300 m row
10 KB swings - 35% BW
400 m row
10 ball slams - 15% BW
500 m row

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
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justin Fricke 1 | 2008-05-06
Modified 200 meter row 15 Db Swings 300 meter row 15 hyperext. 400 meter row 15 DB swings 500 m row 8:30 really it is the first time i have ever timed curious to see some others and where i am at...I like competition
Josh Everett 2 | 2008-05-06
My time was 3:45. Sorry! I was a little tired.
Mary Everett 3 | 2008-05-06
That's my MAN!!!!!
justin fricke 4 | 2008-05-07
I have a lot o fwork to do ...amazing josh
EricBrandom 5 | 2008-05-07
4:11 Snatch 85K C&J 110k FS 135k
Trevor Salmon 6 | 2008-05-07
I have been focusing on O lifts for the past 2 months with minimal metcons so working back at it with the shorter intense ones like this. OUCH 7:36 as rx'd (8kg for push ball, 24kg for kb swing,12kg for slam ball)
peter haas 7 | 2008-05-07
Snatch - 170lbs x 1 x 3 Clean & Jerk - 200lbs x 1 x 3 Front Squat - 225lbs x 2 x 3 metcon = 7:32 Damn, that's an awesome time Josh! What is that, like a split of 1:20/500m? Strong work!
josh everett 8 | 2008-05-07
someone is playing around... i didn't do this workout. I doubt that was Mary who posted. My guess is Danny or Mike!
josh everett 9 | 2008-05-07
just looked at the workout... I'd be 6minutes on the rower alone!
Kramer 10 | 2008-05-08
Full snatch isn't coming together...just not getting under. So went up to 115 (power) with 2 each OHS Up to 195 C&J, but missed lock-out on the jerk 225 front squats...can go a little higher here. 11:23 Metcon...lots of transition time frm rower to other implements
Adc (CFS) BW 70kg 11 | 2008-05-08
S 55kg F,F,F Just about to drop weight ,Suddenly comes together 1-1-1 C&J 70kg FS 90kg Met Con CF Main WOD later
Doug 12 | 2008-05-09
I've really been enjoying the metcons posted recently (last few months) Thank you all so much for this service.
Allen Y 13 | 2008-05-15
Performed on 5/14/08 Did my regular workout and the metcon: 7:39 with the following modifications due to equipment available. 20# MB on push ball which is ~11%BW 55# KB on swings which is ~29%BW 20# MB on slam ball which is ~11%BW
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