For time:
20 burpess
5 kipping pull-ups
15 burpees
10 pull-ups
10 burpees
15 pull-ups
5 burpees
20 pull-ups" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday September 9 2008

  • Muscle snatch - to med-heavy single
  • 3-position clean (mid-hang, hang, floor) - 65% x 3 sets
  • Push jerk + jerk - 65% (of jerk) x 3 sets
For time:
20 burpess
5 kipping pull-ups
15 burpees
10 pull-ups
10 burpees
15 pull-ups
5 burpees
20 pull-ups


Questions? Get answers here or post in comments.
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16 Comments
Jeff G 1 | 2008-09-09
would much be lost or gained if I switched the metcon to 50 burpee-pull-ups?
Richard Vanmeerbeek 2 | 2008-09-09
Muscle snatch - 60kg 3-pos clean - 65kg Push jerk + jerk - 65kg, 1 extra set. Weekly challenge, I had to do it : 10 rounds for time of 15 deadlifts 135lbs (I used 62.5kg) 15 push-ups ===> 9'41"
Greg Everett 3 | 2008-09-09
Jeff - You won't get the same effect from the pull-ups with none in series. Burpee pull-ups are a nice parlor trick, but not that great of an exercise in my opinion.
tommi k 4 | 2008-09-09
Muscle sn. 61kg 3-pos.cln. 81kg (HPC)+PJ+Jerk 78.5kg Metcon 8:11
KCFB4 5 | 2008-09-09
Muscle Sn - 145lb 3 Pos Cl - 150 Push Jk + Jk - 150 Metcon: 5:39 (about 42 chest to bar PUs and 8 chin reachers)
Matt Wichlinski 6 | 2008-09-09
MS 155 3 pos c 215 J+j 215 Metcon 5:18
Alex Europa 7 | 2008-09-09
MS: 105-lbs 3-pos Cln: 135 PJ+J: 135 MetCon: 5:28 (I hate burpees!) Really sore today! I guess that's what taking a week off and traveling around Switzerland will do for you.
Eric Brandom 8 | 2008-09-09
M/23/6'1"/180 MS: 155 3posCL: 195 PJ+J: 195 MetCon: 4:26
JD 9 | 2008-09-09
Muscle snatch - 60kg 3-position clean (mid-hang, hang, floor) - 78kg x 3 sets Push jerk + jerk - 78kg x 3 sets
ADR 10 | 2008-09-09
M/26/5'10"/165 MS: 115# 3posCL: 125# PJ+J: 125# MetCon: 5:54
Justin "Thor" 11 | 2008-09-09
MS: 145lbs 3 Pos Clean: 135lbs. PJ + J: 155lbs Metcon 7:20-Basically this metcon should be called "things Justin really suck at that doesnt involve snatching and cleaning"
Matt Dyson 12 | 2008-09-09
Muscle snatch - 135# 3-position clean (mid-hang, hang, floor) - 115# Push jerk + jerk - 115# Met Con: 6:29
Jason Boag 13 | 2008-09-09
MS: 115 3 Pos CL: 145 PJ+J: 150 Metcon - 5:38 chest to bar pull-ups, chest/thighs to floor burpees with clap
Richard Thomas 14 | 2008-09-10
MS 57.5kg 3 pos clean: 60kg PF + J: 60kg No met con.
Jonathan 15 | 2008-09-10
Muscle snatch: worked up to 140#, which is where I failed 3-position clean (mid-hang, hang, floor): 140# x 3 sets Push jerk + jerk: 107# x 3 sets Metcon as prescribed: 8:50 (man, that was a gasser today!)
jb 16 | 2008-09-11
power snatch - to 115# x 3 3 pos clean - 145# x 3 sets metcon used 20# vest and did 12/9/6/3 rep scheme @ 4:33
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