4 rounds for time of:
250 m row
30 sit-ups
30 flutter-kicks

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Friday August 22 2008

  • Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3
  • Overhead squat - heavy single; 85% of single x 2 x 3
  • Chin-ups - 3 x 12 (add weight if needed)

4 rounds for time of:
250 m row
30 sit-ups
30 flutter-kicks

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
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ken c 1 | 2008-08-21
confused about the sequence. is it tall snatch + 2 snatch balance once or 1x3? or is it ts + 2 sb + heavy single sb + 85% of heavy sb x 1 x 3? am i making this harder than it should be?
xuan mai 2 | 2008-08-21
My globo-gym does not have racks, only a couple of squat cages. I'm not so confident with bailing on an OHS in a squat cage. So, for the overhead squat, is there a better way (other than snatching it - a heavy single OHS is much greater than my max snatch) of getting the bar over my head other than cleaning it, push jerking it up, lowering it to my back and then push pressing it back up with the wide grip? It's...well...so taxing that way. :) Also, I'm flexible enough to OHS with a clean grip - would that suffice?
Justin 3 | 2008-08-21
Xuan Mai, come to the Brooklyn Box... Greg, Leslie, and I will be doing this and you can bail all you want!!!!
Matt Wichlinski 4 | 2008-08-21
first sequence is slightly confusing
Niko 5 | 2008-08-21
What is Flutter-kicks?
Greg Everett 6 | 2008-08-21
Ken - Do a tall snatch; bring the bar to the back of your neck; do 2 snatch balances. Work up to a set with the heaviest tall snatch you're able to do (I changed the wording on the workout just now - it was confusing).Xuan Mai -You'll be fine in a squat rack. Just try it and get comfortable. Niko - Lie on your back; elevate your feet with straight legs to a few inches off the floor; lift one leg slightly while lowering the other to just off the floor and alternate quickly - think of it as finning in the water.
ken c 7 | 2008-08-21
got it. thanks.
MB 8 | 2008-08-21
Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3 (up to 47 kg, then 42kg x 1 x 3) Overhead squat - heavy single; 85% of single x 2 x 3 (up to 80 kg, then 70kg x 2 x 3) Chin-ups - 3 x 12 (add weight if needed) 15 lbs, 10 lbs, bodyweight 4 rounds for time of: 250 m row 30 sit-ups 30 flutter-kicks Time: 10:11
KCFB 9 | 2008-08-22
TS + SB: 140 - HS, 120 x3 OHS: 180, 155 x3 Chin Up: +20, +15, +7.5 Metcon: 10:03
tommi k 10 | 2008-08-22
Tall sn.+2sn.bal. heavy ,58.5kg/48.5kgx1x2 OHS heavy single 85kg/2x2x72.5kg Chin ups 3x12 Metcon: 10:40
EricBrandom 11 | 2008-08-22
M/23/6'1"/180 Tall Snatch + 2sn bal: 65kg 1x3: 55kg OHS Heavy: 95kg 2x3: 80kg Chinups: 3x12 - no kip Metcon: 8:25
kent 12 | 2008-08-22
6am Crossfit ANGIE 100 pull ups 100push ups 100 sit ups 100sqts 19:53 tall snatch+2 snatch balance 135/115 OHS heavy single 225 85% 2x3 190 chin ups 3x12 26/17/12.5 Row 1000m 3:30 Thanks Greg
John Messano 13 | 2008-08-22
TallSn + (SnBalance*2) - 95, 75*3 OHS - 135, 95*3 Chinups - 12, 8-3-1, 6-2-2-1-1 sub'd 2 rounds for time:* row 250m, 30abmatsitups, 30flutterkicks 8:05 *sick with a cold virus, fatigue, time - mostly just fatigue.
JD 14 | 2008-08-22
Tall snatch + 2 snatch balance - 45kg; 40kg of single x 1 x 3 Overhead squat - 90kg; 77kg x 2 x 3 Chin-ups - 3 x 12
Matt Wichlinski 15 | 2008-08-22
135, 115x1x3 255, 220x2 tweeked shoulder 3x12 chin ups metcon 14:59 abmat situps
ken c 16 | 2008-08-22
43/6'1"/187 tall snatch + snatch balance: 115 1x3: 95 overhead squat: 185 2x3: 155 pull ups 3x12; no weight, no kip metcon: 8:52 never done tall snatch or snatch balance. took some getting used to. was rushed on this workout. had to get to meet the teacher night.
Matt Dyson 17 | 2008-08-22
Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3 Matt: 75#/65# Overhead squat - heavy single; 85% of single x 2 x 3 Matt: 75#/65# felt seriously weak and unable to stabalise Chin-ups - 3 x 12 (add weight if needed) Matt: Bodyweight Met Con: Replaced this with a 2 hour hilly, hot and humid mountain bike ride. 4 rounds for time of: 250 m row 30 sit-ups 30 flutter kicks Lesson learnt: Try to do the workouts and rest days in sequence as Rx. I was feeling somewhat shattered today!
carl 18 | 2008-08-22
TSN: 75#; 60# OHS: 160#; 140# CU: Bodyweight... Metcon: 10:32
Jonathan Dunn 19 | 2008-08-22
Tall snatch + 2 snatch balance: worked up to 80#, then 70#x1x3 OHS: worked up to 115#, then 95#x1x3 Chinups: 3x12xBW(191). Last 2 sets were broken. 4 rounds for time of: 400 m run (no rower) 30 sit-ups 30 flutter kicks 19:28 Very humiliating workout, especially on the tall snatches and OHS. Looks like I have IDed a huge weakness! During the OHS, I had to struggle to keep the weights from falling forward. Is this a mobility or flexibility issue, and if so, what do I do to repair this weakness?
Justin "Thor" 20 | 2008-08-22
Tall Snatch + 2sn bal: 135#; 115# OHS Heavy: 225#; 205 (I can't figure out %s when Im tired)x1-Shoulders burnt Chinups: 3x12 - Forgot all about these Metcon: 10:15
Greg Everett 21 | 2008-08-22
Jonathan -Inflexibility is the most likely reason for your falling forward during OHSs. Keeping doing the OHS as much as possible; increase (or add) ankle, hip and shoulder flexibility work, and make sure you understand the correct positioning for both your body and the bar in that movement.
Jason Boag 22 | 2008-08-23
TS: up to 85lbs, 75lbs x 1 x 3 OHS: up to 205lbs, 175lbs x 2 x 3 Pull-ups: 3 x 12 strict, bodyweight, mixed grips Metcon: 7:59
Jody Woodland 23 | 2008-08-23
M/45/6'/240 TS+2SN BAL: 95#, 95# x 1 x 4 OHS: 185#, 155# x 2 x 3 Chins: 12/8+4neg/8+4neg @ 85# assist Assistance stuff: DL maintenance 275# x 5, forearm suite Metcon: 16:00 (sheesh) As a few others have noted, this was humbling. I found it very difficult to get the bar moving with only a shrug. The snatch balances were much easier than the tall snatch. In OHS balance was definitely the issue, not weight. As for metcon, I find it very difficult to do situps after gassing myself on the rower. I'm choosing to see "lots of room for improvement" as a good thing.
Mike Donnelly 24 | 2008-08-23
Tall Sn + 2Sn Bal: 65; 45X1X3 OHS: 95; 80X2X3 Chin: 12, 4+4+4, 6+6 Metcon: 12:42
Greg Everett 25 | 2008-08-23
Jody - The idea with the tall snatches is NOT to get the bar moving - it's to get YOU moving down.
Jody Woodland 26 | 2008-08-23
I see how that works with the tall clean since you start out holding the bar roughly at the height you'll receive it in the rack. The demo video shows that quite clearly. In the tall snatch, doesn't receiving the bar overhead necessitate quite a bit more lifting of the bar?
Greg Everett 27 | 2008-08-24
Jody - Yes, the bar does have to move up, but that will happen as a natural reaction to you pulling against it to get yourself down. I just said that because the way I read your post made it seem like you were trying to bring the bar up more than you should be. My misinterpretation.
Tarun Suri 28 | 2008-08-25
TSn+2SN: 45, 45x1x3 OHS: 60, 45x1x3 Chinup: 10lbs, 12,12,6
MAWL 29 | 2008-08-29
MAWL - TSn+2SnBal: 95,85x1x3 OHS: 115, 95x2x3 Chinup: 3x12 - favoring right side as I got tired Metcon: 9:40 subbed 20KG KB SDHP for rows Took awhile to get used to tall snatch and snatch balance. Still not there yet, but that's what practice is for
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