3 rounds for time of:
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW

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 August 20 2008

  • Front squat - 73% x 3 x 5
  • Snatch pull - 100% x 3 x 3
  • Rack jerk behind neck - heavy single; 85% of single x 1 x 3

3 rounds for time of:
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW

Post numbers and questions to comments.


Questions? Get answers here or post in comments.
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23 Comments
Alex Europa 1 | 2008-08-20
Front squat - 185 x 3 x 5 Snatch pull - 135 x 3 x 3 Rack jerk behind neck - 175 x 1 x 3 3 rounds for time of: 25 kipping pull-ups 20 knees to elbows (Arch-nemesis...how do you guys do them so fast?!) 15 Squat Cleans - 100-lbs (Didn't have my sandbag and managed to not pay attention to detail...POWER cleans, shit.) Time: 22:20 Note for self: 4 hours of sleep; home from work @10pm, up at 230am to go back.
EricBrandom 2 | 2008-08-20
M/23/6'1"/180 FS @ 110kg Snatch Pull @ 90kg Rack Jerk Heavy @ 120kg Rack Jerk 1x3 @ 90kg Subbed Power Cleans @60kg 12:38 That was griptastic!
kent 3 | 2008-08-20
6am Crossfit 1-1-1-1-1-1-1 Dead lift 405,425,435,445,455,460 Front Sqt 165 snatch pull 190 rack jerk behind head 255 1x3 215 metcon 9:50 subbed sand bags with 2 20kg kettle bells and did kb cleans
John Messano 4 | 2008-08-20
FS 153*3*5 SnPull 135*3*3 RackJerk up to 155 (turned into PushPress), 135*1*3 Metcon: 15 Chinups, 10 K-t-E, 10 Chinups - DNF. fatigue, time. mostly fatigue.
John Messano 5 | 2008-08-20
FS 135, not 153.
tommi k 6 | 2008-08-20
FS 100kgx3x5 Sn.Pull 3x3 75,80,85kg Rack jerk behind neck,worked on tech. up to 90kg(first time doing these) 2rounds: 25 kipping pu 20 knees to elbows 15 Db pwr.cln.from floor 2x24kg Time 10:08
Jason Boag 7 | 2008-08-20
FS: 185 x 3 x 5 SnP: 155 x 3 x 3 RJ: 215, 185 x 1 x 3 Metcon: 16:31, make shift sandbag broke on clean #4 so I switched to 89lb barbell setup for the duration after that. Supposed to be 76.5lbs to be rx'd but the 10kg bumpers were close, so I used them.
Jason Boag 8 | 2008-08-20
Kent! I thought that might be you, you animal. You go boy...
carl 9 | 2008-08-20
FS: 140 SNP: 120 RJ: 155x1x3 Metcon: 20:21 sub'd 75lb power clean with bar, and probably kipped some KtoE's.
JD 10 | 2008-08-20
Front squat - 100kg x 3 x 5 Snatch pull - 95kg x 3 x 3 Rack jerk behind neck - 110kg; 95kg x 1 x 3
Jonathan Dunn 11 | 2008-08-20
Front Squat: 145#x3x5 Snatch Pull: 205#x3x3 Rack Jerk: 145#x1x3 3 rounds for time (scaled down) 20 kipping pull-ups 15 knees to elbows (Ouch!) 10 Sand Bag Power Cleans - 50-lbs (time to make some more bags...should have been 85#...and WAY harder) Time: 17:59
jb 12 | 2008-08-20
Front squat - 73% x 3 x 5 - reps at 135# Snatch pull - 100% x 3 x 3 - reps at 155# Rack jerk behind neck - worked up to 185#, then did 175 for reps 3 rds of 10 x 20# weighted pull-ups 10 x 20# weighted ab wheels
Justin \ 13 | 2008-08-20
FS: 185#s x3x5 Snatch Pull: 155# x 3x3 (shoulders and elbows gone at this point) Rack Jerk: Got up to 200#s then 170#x1x3 Couldn't hang from bar so called it a night... Rest day tomorrow is sorely needed.
ken c 14 | 2008-08-20
front squat: 225 snatch pull: 185 rack jerk: 225 rack jerk 1x3: 195 metcon: 11:34 subbed 115lb. bar power cleans for the sandbag cleans. no sandbag. felt tired on the rack jerks. failed at 235. should have been able to do more.
ken c 15 | 2008-08-20
just realized i f#@ked up the metcon. did ghd sit ups instead of knees to elbows. don't know what's wrong with me.
Richard Thomas 16 | 2008-08-21
First day of 10x3 Squat assault! Morning: B/h neck rack jerk: 85kg, 80kg x 1 x 3 Evening: Front Squat: 72.5kg x 3 x 10 Snatch Pull: 72.5kg x 3 x 3 No met-con. Did 38 Burpees instead as per CF Santa Cruz burpee ladder.
Matt Wichlinski 17 | 2008-08-21
FS 295 SP 235, 255 RJ 325, 275x1x3 Met con was griptastic 100# duffle 20:45
Jimmy C. 18 | 2008-08-21
Question: I am a relative beginner and am working form. On my snatches, I end up jumping backwards a couple of inches... Any thoughts on why? I think it could be due to light weight and/or not aggressively getting under the bar-- Thoughts? Thanks.
MB 19 | 2008-08-21
Front squat - 73% x 3 x 5 (145 lbs) Snatch pull - 100% x 3 x 3 (155 lbs) Rack jerk behind neck - heavy single; 85% of single x 1 x 3 all at 155 lbs since I was at home without bumper plates 3 rounds for time of: 25 kipping pull-ups 20 knees to elbows 15 sandbag Zercher power cleans - 45% BW (sub barbell power cleans @ 135 lbs) Last 2 rounds in 15:45
Matt Dyson 20 | 2008-08-21
Front squat - 73% x 3 x 5 Matt: 175# Snatch pull - 100% x 3 x 3 Matt: 155# still working to keep arms straight. Rack jerk behind neck - heavy single; 85% of single x 1 x 3 Matt: 155#/125# got to make sure I am bending the rear leg in the split jerk. Met Con: 3 rounds for time of: 25 kipping pull-ups 20 knees to elbows 15 sandbag Zercher power cleans - 45% BW Matt: 23:56 used 3 powerbags (2 x 10kg, 1 x 15kg = 77#) for the cleans, they were hard to hold and it got worse as the sweat started to flow. I did the met con right before the lifting phase, now I know why you recommend a 4 hour break in between.
Mike Donnelly 21 | 2008-08-21
FS: 135 Sn Pull: 115 Jerk Bnk: 145; 125 Will have to make up MetCon
Tarun Suri 22 | 2008-08-22
FS: 100x3x5 SP: 105x3x3 BHRJ: H=95, 80x1x3 No time for metcon...
MAWL 23 | 2008-08-29
FS: 165x3x5 SnP: 135x3x3 RJBN: 135x1x3 - need to go a lot heavier on these metcon: 17:19 subbed 45lb. DBs for sandbag and only did 10 KTEs each round
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