3 rounds for time:
400 m row
45 sec rest" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday December 2 2008

  • Muscle snatch - med-heavy double
  • Snatch - 85% x 1 x 3
  • Clean & jerk - 85% x 1 x 3
3 rounds for time:
400 m row
45 sec rest

Questions? Get answers here or post in comments.
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Bill Ennis 1 | 2008-12-02
This is my first time doing the CA WOD-should be fun . I've been doing Crossfit WODs for ~ 1.5 years but want to focus more on Oly lifting . Thanks for the great site , information and very helpful videos Bill
JP 2 | 2008-12-02
Nice pic! Although I had no idea that my heels were off the deck. Thanks for all your's and Aimee's help.
Jonathan 3 | 2008-12-02
MS: 125# x2 Snatch: 125# x1x3 C&J: 165# x1x3 Trap Bar DL: up to 300# x5 1 Arm Barbell Curl: 45# x5; 55# x3 3 rds for time: 400m run with 45 sec rest: 6:50
tommi k 4 | 2008-12-02
M.Sn. - 63.5kg Sn. - 83.5kg C&J - 106kg Vicious 5km bike ride x2 served as metcon today.
Richard Vanmeerbeek 5 | 2008-12-02
M Sn - 62.5kg Sn - 72.5kg C&j - 90kg rows as rx'd, split times : 1'10.5"/1'14.7"/1'15.5"
Eric Brandom 6 | 2008-12-02
M.23.6'1"/180 MS - 155 Sn - 195 C&J - 245 Row 1:06 1:11 1:09
ADR 7 | 2008-12-02
Muscle snatch - 115# Snatch - 150# x 1 x 3 Clean & jerk - 190# x 1 x 3 400m row times: 1:16 1:19 1:23
Dan Meyer 8 | 2008-12-02
M Sn 95 Sn 95 C&J 135
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