20-15-10 reps for time:
Jumping sit-ups
Kipping pull-ups" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday November 11 2008

  • Muscle snatch - heavy single
  • Snatch - 70% x 1, 80% x 1, 70% x 1, 80% x 1 x 2
  • Power clean & jerk - 80% x 1 x 4
20-15-10 reps for time:
Jumping sit-ups
Kipping pull-ups

Questions? Get answers here or post in comments.
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Richard Thomas 1 | 2008-11-10
Muscle Snatch: 57.5kg Snatch: 52.5kg, 57.5kg, 52.5kg, 57.5kg x 1 x 2 PC & J: 75kg
Trevor Salmon 2 | 2008-11-11
what is a jumping sit up. I tried to find it in the exercise demo section.
Richard Vanmeerbeek 3 | 2008-11-11
M sn - 70kg PR tie Sn - 60 + 67.5kg P c&j - 85kg Jumping sit-ups are not for me, I did 20-15-10 reps for time: 1 arm db snatch 24kg Kipping pull-ups 3'40"
Shawn B. 4 | 2008-11-11
#2 Trevor, description found from an older WOD: "Jumping sit-ups are a dynamic sit-up powerful enough to bring yourself up onto your feet in a squatting position from which you jump vertically as high as possible. Initially you can use your hands to help your transition onto your feet."
Shawn B. 5 | 2008-11-11
Muscle Snatch 130# Snatch 100# & 110# Power Clean & Jerk 140# Metcon as rx'd: 4:49
ADR 6 | 2008-11-11
Muscle snatch - 125# Snatch - 115#/135# Power clean & jerk - 175# Metcon: 5:05
tommi k 7 | 2008-11-11
M.Sn. - 76kg Sn. - 68.5kg/76kg Pwr.Cln.+Jerk - 98.5kg Metcon 4:53
Jesse Woody 8 | 2008-11-11
Muscle Sn.: 145# Sn.: 135#/155# P-Cln/Jrk.205#
Eric Brandom 9 | 2008-11-11
M/23/6'1"/180 MS - 160 Sn- 155-175 PC&J - 225 Metcon: 4:49
Trevor 10 | 2008-11-11
thanks Shawn, that's kinda what I figured.
Jeff Bocock 11 | 2008-11-11
Just wanted to voice my appreciation of this site. I never post weight because Im a beginner in the world of olympic lifting and my numbers arent all too great, but I love doing these wods a few hours after/before the CF main page.
Jeffrey 12 | 2008-11-11
Jumping sit up sounds like a deck squat to me???
Greg Everett 13 | 2008-11-11
Jeffrey - Pretty much. Except you're jumping rather than just standing up.
Aimee 14 | 2008-11-11
Jeff! Fantastic! Thanks!
Nathan Holiday 15 | 2008-11-12
M/24/6'0/180 MS - 135 (Still getting the hang of this one) Sn - 135, 155 PC&J - 205 Metcon 5:02
Jonathan 16 | 2008-11-12
Muscle Snatch: up to 115 x1 Snatch: 100x1; 115x1; 100x1; 115 x1x2 PC&J: 155 x1x4
Minh Tran 17 | 2008-11-25
This is my first post on this website. I started this cycle yesterday and didn't do the right ratio's so I made sure I had them right today. As Rx'd: MS- 140 Sn- 140, 160 PC&J- 199x1x4 Metcon: 3:58 highest jumps possible for each rep. Need to work on more technique, especially snatch.
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