4 rounds for time of:
5 kipping pull-ups
5 box jumps - mid-thigh
5 GHD sit-ups
5 KB swings - 30% 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 Tuesday September 2 2008

  • Muscle snatch - 90% of last Tues x 1 x 3
  • Push jerk + jerk - 60% (of jerk) x 2 + 1 x 3


4 rounds for time of:
5 kipping pull-ups
5 box jumps - mid-thigh
5 GHD sit-ups
5 KB swings - 30% BW

Post numbers and questions to comments.


Questions? Get answers here or post in comments.
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22 Comments
Matt Wichlinski 1 | 2008-09-01
When someone misses a day or two, would you recommend picking up on the new day, or trying to make it up and do two workouts or skip the next rest day? Any suggestions?
MB 2 | 2008-09-02
Muscle snatch - 90% of last Tues x 1 x 3 (105 lbs) Push jerk + jerk - 60% (of jerk) x 2 + 1 x 3 (115 lbs) 4 rounds for time of: 5 kipping pull-ups 5 box jumps - mid-thigh 5 GHD sit-ups 5 KB swings - 30% BW Time: 5:05
Greg Everett 3 | 2008-09-02
Matt - Kind of depends. If you miss squatting or DLing/pulling, try to make that up the next day when possible. Otherwise just start on the current day.
Leonid S 4 | 2008-09-02
Nice EC!
Richard Vanmeerbeek 5 | 2008-09-02
* Muscle snatch - 55kg x 1 x 3 * Push jerk + jerk : 60kg x 2 + 1 x 3 I did this month's Painstorm right before, astonishing.
D Ray 6 | 2008-09-02
Muscle Snatch - 95# Push Jerk + Jerk - 125# 4 Rounds: 6:29
tommi k 7 | 2008-09-02
Muscle snatch 62.5kg Push jerk+Jerk 70kg Metcon: 4:45(25"box,2pood Kb)
Eric Brandom 8 | 2008-09-02
M/23/6'1"/180 MS: 150 PJ+J: 165 Metcon: 3:11 (30", 24kg)
Gregory L. Johnson 9 | 2008-09-02
This question relates to yesterday's WOD but has relevence to the programming in general for various exercises. How do I know what 85% for my Push Press is if I'm never going for a max on the Push Press in the WOD. If I'm making progress on the Snatch, C&J, and the BS, one could assume that my Push Press is probably improving. When should I go for a heavy single to make the determination and how often?
Jonathan Dunn 10 | 2008-09-02
Muscle snatch: 125# x 1 x 3 Push jerk + jerk: 115# x 2 + 1 x 3 4 rounds for time of: 5 kipping pull-ups 5 box jumps - mid-thigh 5 GHD sit-ups 5 DB swings - 30% BW (60#) 4:24
JD 11 | 2008-09-02
Muscle snatch - 60kg x 1 x 3 Push jerk + jerk - 72kg x 2 + 1 x 3
Matt Dyson 12 | 2008-09-02
Muscle snatch - 90% of last Tues x 1 x 3 120# Push jerk + jerk - 60% (of jerk) x 2 + 1 x 3 105# 4 rounds for time of: 5 kipping pull-ups, 5 box jumps - mid-thigh 30' Box 5 GHD sit-ups, 5 KB swings - 30% BW 28kg KB Time: 4:22
Justin "Thor" 13 | 2008-09-02
Muscle snatch - 90% of last Tues x 1 x 3 (105 lbs) Push jerk + jerk - 60% (of jerk) x 2 + 1 x 3 (135 lbs) 4 rounds for time of: 5 kipping pull-ups 5 box jumps - mid-thigh 5 GHD sit-ups-Had to substitute weighted (45#s) ab-mat situps since no GHD at crossfitbrooklyn. 5 KB swings - 30% BW(32K) Time: 4:09 Got my Oly Lifting Book today. All I can say that this is pretty fucking great. Anyone needing any help/advice in becoming a better o-lifter should pick this up. Its to the Oly lifts that Starting Strength is to the core lifts. Great job Greg and crew. You should be proud as hell of this terrific piece of work!!!
Matt Wichlinski 14 | 2008-09-02
MS 155 PJ+J 185 metcon 3:30
Mike C. 15 | 2008-09-02
Greg E, I wanted to report back about some advice you gave me. I was having annoying wrist pain 2 weeks after a comp and nothing short of stopping seemed to help. You recommended ice, massage, PT, ibuprofen, and reduced weight. I did all but the ibuprofen, at first, but it helped only minimally. I had trouble cleaning the bar without pain. It wasn't until I gave in to taking ibuprofen over 2 weeks that all the other stuff really took effect. I scaled back every few days (2 pills, 400 mg): 3x, 2x, 1x (after wods only). I'm about 85-90% and experiencing normal soreness now. I had not fully appreciated the pain management apect of my recovery.
Greg Everett 16 | 2008-09-02
Gregory L - If you don't have a 1RM for your PP, just work up to a challenging weight for 5x5. We will rarely if ever do a max PP, so you pretty much have to wing it or throw one in on a Saturday.
ken c 17 | 2008-09-02
muscle snatch: 155x1x3 push jerk + jerk: 155x2+1x3 metcon: 30 hspu 40 pull ups 50 1.5 pood kb swings 60 sit ups 70 burpees 16:23
Leslie Poole 18 | 2008-09-02
Nice picture, EC!
Allen Y 19 | 2008-09-03
Had a 5x5 PC day and threw in the CA WOD Metcon because it looked like fun modified: 4 rounds for time of: 5 kipping pull-ups - Subbed dead-hang chest ups 5 box jumps - mid-thigh 5 GHD sit-ups 5 KB swings - 30%(57#)BW - Used 55#KB (largest in the gym) Time- 4:37
Jody Woodland 20 | 2008-09-03
M/45/6'/237 Mus SN - 115# 2PJ + J - 115# metcon - 6:25 (subbed assisted PU)
Eva T. 21 | 2008-09-03
EC=STUD
Rick 22 | 2008-09-04
M SN- 135# 2PJ+1 -115# met con: 6:25
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