3 rounds for time of:
15 KB deadlift high pull - 30% BW
20 KB 1-arm snatch - 25% BW" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday December 17 2008

  • Front squat - (70% x 3, 75% x 2, 80% x 1) x 3
  • Snatch pull - 100% (of snatch) x 3 x 3
  • Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single
3 rounds for time of:
15 KB deadlift high pull - 30% BW
20 KB 1-arm snatch - 25% BW


Questions? Get answers here or post in comments.
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32 Comments
Matt Edwards 1 | 2008-12-16
I think it might have been said in an earlier WOD, but figured I'd ask to be certain. Is each set performed with no rest, or minimal rest?
Matt Edwards 2 | 2008-12-16
EDIT to last post. Was referring to the Front Squats.
Aimee 3 | 2008-12-16
Matt- When doing your strength work you always want to rest 90-seconds to 2-minutes between each set. With all your exercises- pulls, deadlifts, squats, presses, and especially the snatch and clean & jerk.
Matt Edwards 4 | 2008-12-16
Yeah, I just wasn't sure with these sets of front squats since there are 3 different weights to be using.
Bill S 5 | 2008-12-16
On the rack Jerk, 1 PJ + SJ... Do i stay at the same weight or continue up in weight? Then only to split jerk once?
Greg Everett 6 | 2008-12-16
Bill - Take the bar off the rack; push jerk it; lower it to the shoulders; split jerk it; rack it. That's one set. You're going to repeat that, adding weight each set, until you can't do a push jerk anymore and will only split jerk; you're then going to keep adding weight until you reach the heaviest single split jerk you can manage.
Richard Vanmeerbeek 7 | 2008-12-17
Awesome squat position !
Johnny Davis 8 | 2008-12-17
Do you complete each weight x3sets and then move to the next weight? (front squat)
josh everett 9 | 2008-12-17
Fitzgerald is right on the money as usual. However I'm never giving up DQ cookie dough blizzards!
nick b 10 | 2008-12-17
Front Squat: 210,225,240 Snatch Pull: 170 Rack Jerk: 185(last successful on push), 195(last successful split) Metcon: 4:11 24kg high pull 20kg snatch
Jesse Ward 11 | 2008-12-17
Front Squat 175,185, 205. Snatch Pulls 165 PJ/SJ - re-racking is the hard part! Last PJ = 225 Last SJ = 265 Hey, CrossFit.com called, they want their metcon back. This sucked. 2 Rounds had to move on: 10:34 High Pull = 32kg Snatch = 28 kg
Richard Vanmeerbeek 12 | 2008-12-17
Light back and front squat for my right knee, no pain so that's good. Sn pulls - 85kg PJ + J - 102.5kg J - 115kg PR metcon : 3'46" with 25kg high pulls and 22kg snatches
Greg Everett 13 | 2008-12-17
Johnny - FS 70% x 3; rest; FS 75% x 2; rest; FS 80% x 1; rest; repeat that series 2 more times.
Johnny Davis 14 | 2008-12-17
So far I have done every workout wrong to some degree but still feel good. Getting ready to do the KB and not sure if its one in each hand or what. Video has dumbell in each hand. I don't have a lot of variables in KB so I'll just use 24kg for both I guess.
Greg Everett 15 | 2008-12-17
Johnny - 1 KB - two hands on it for the high pulls; 1 arm snatches (10 each side).
Veronica Davis 16 | 2008-12-17
F/29/125 lbs FS- 110, 115, 125 lbs Snatch pull - 75 lbs Rack Jerk - pooped out at 100 lbs for both Metcon- used 40 lbs for DLHP and 25 lbs for 1 arm snatch. Time- 5;09
Gleason 17 | 2008-12-17
Greg, or anyone else have good/bad opinions on VS Athletics shoes? I notice you no longer have them in the store. Reasons? Thanks.
Greg Everett 18 | 2008-12-17
Gleason - My favorite shoe - and the one I still wear - is the 2006 Do-Win -  that's the shoe the VS ones are modeled after. Difference is a slightly higher heel on the VS, and a deeper toe box on the VS. Otherwise essentially the same (I think long-term the DW may hold up a bit better). But the VS is a good shoe, and you can't beat the price. We only stopped carrying them because our distributor was too unreliable and we were pretty much giving shoes away because we were constantly rectifying shipping problems that  had nothing to do with us.
Eric Brandom 19 | 2008-12-17
FS - 210, 225, 240 SnPl - 225 Pj-SJ - PJ up to 245, SJ up to 290 (PR) Metcon: 2pood KB for each - 4:07
Jordan 20 | 2008-12-17
FS-70kg x3, 80 x2, 90 x1 x3 snatch pull 72.5 kg x3 x3 PJ & SJ 60 kg. Split jerk 80kg. Definitely pressing out after 70kg's. Not a good technical day. 3 rounds for time of: 15 KB deadlift high pull - 24 kg (30% BW) 20 KB 1-arm snatch - 16 kg (25% BW) 4:10
ADR 21 | 2008-12-17
Front squat - (175# x 3, 190# x 2, 200# x 1) x 3 Snatch pull - 185# x 3 x 3 Rack jerk - 205# (1 push jerk + 1 split jerk), 215# split jerk - no gas left in the tank! 3 rounds for time of: 15 KB deadlift high pull - 2 x 25#DB 20 KB 1-arm snatch - 20kg KB 5:08
Stephan 22 | 2008-12-17
FS - 225, 235, 255 lbs SN Pull - 225 (felt too light) PJ - 225 lb SJ - 245 lb Did not have time to complete the wod, therefore, I will do it tomorrow. Split jerk was pathetic. I was unable to open my stance enough to get a strong base and I was putting too much weight on the front foot causing my knee to go past parallel.
Minh Tran 23 | 2008-12-17
FrSq: (185x3, 200x2, 210x1)x3 Sn Pull: 210x3x3 Rack Jerk: 240 Push press + Split jerk (out of time) Metcon: 5rds for time, Deadlift 275x5 10 Burpees 4:09
Jay Huhn 24 | 2008-12-17
With 3 screaming kids waking me, Coffee all day and night just to train at 9 pm, less than 6 hours of sleep, working 50+, Fitzgerald's method is out the window but wish I could sleep all day, until then I'll just have to follow his advice and lay off the late night bad carbs.
tom a 25 | 2008-12-17
FS: 200, 215, 225 SnP: 135 Jerk: PJ - 185 SpJ - 195 (less than my PR) Metcon: 6:19
Stephan 26 | 2008-12-17
Greg - Just curious as to why the FS was performed in the manner posted today. Why not just 10x2 or 3?
Greg Everett 27 | 2008-12-17
Stephan - Monday is the real heavy squat day of the week; today is a bit lighter. So this is just a way to get a bit of variety while still getting the loading I want.
Stephan 28 | 2008-12-17
Thanks Greg
Jesse Woody 29 | 2008-12-17
FS: 200, 215, 225 Sn Pull: 205 x 3 x 3 PJrk/Jrk: PJ up to 225, failed @ 255 split Metcon- 3:54 2 x 30# DB's 1 x 20kg KB
saulj 30 | 2008-12-18
All weights in KG: FS: 75, 80, 85 Sn Pull: 70 x 3 x 3 PJrk/Jrk: PJ up to 85, Jerk 87 (press out) and 90 Metcon- 5:20 24 KG KB DL HP 16 KB 1-arm KB swing (need to learn the KB Sn better)
Jason Y. 31 | 2008-12-18
FS: 140,150,160 SnP: 135 PJ/SJ: Stopped PJ after 155, then Jerked 175(pr) Metcon: 4:55
Jonathan 32 | 2008-12-18
Front Squat: (165# x3; 175# x2; 185# x1) x3 Snatch Pull: 205# x3x3 Rack Jerk: 1 PJ + 1 SJ up to 175#; SJ up to 190# 3 rounds for time of: 15 BBL deadlift high pull: 65# 20 KB 1-arm snatch: 50# 6:31
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