4 rounds for time of:
250 m row
7 sand bag power clean + push press - 35% BW" />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday December 23 2008

  • Mid-hang muscle snatch - 62% x 3 x 3
  • 2-position snatch (floor, mid-thigh) - 60% x 4 sets
4 rounds for time of:
250 m row
7 sand bag power clean + push press - 35% BW
Print Friendly and PDF

17 Comments
tom a 1 | 2008-12-23
Good sub for sandbags? I'll try to rig something up, but just in case, I'd appreciate some ideas.
Richard Vanmeerbeek 2 | 2008-12-23
* Mid-hang muscle snatch - 42.5kg x 3 x 3 * 2-position snatch (floor, mid-thigh) - 50kg x 4 sets * BS - 120kg x 2 x 3 *SP - 65kg x 2 x 2 4 rounds for time of: 250 m row 7 sand bag power clean + push press - 35% BW ==> subbed the sandbag with 16kg db's : 5'47"
Minh Tran 56C 3 | 2008-12-23
MuSn: 100x3x3 2 position Sn: 125x4 Flat BB bench: (3 grip speed benchx3x9) singles up to 285 Ab twist on decline bench with 20lbs + 10 Kipping PUx3 Metcon: Row 2 Miles... 15:14
Stephan - CF Broward 4 | 2008-12-23
Mid-Hang Muscle SN: 61kilo / 135lb x 3 x 3 2 POS SN (floor + mid-hang): 61kilo / 135lb x 4 Will complete WOD later this evening
Greg Everett 5 | 2008-12-23
Tom - If you have a heavy enough medicine ball, that's best. Otherwise, DBs will work.
Matt Edwards 6 | 2008-12-23
Are the mid-hang muscle snatch percentages based on 1RM muscle snatch or full snatch?
tom a 7 | 2008-12-23
MHMSn 85x3x3 2pSn 80x4 MetCon 6:55 (subbed 32kg KB for sandbag, about 40% BW)
Eric Brandom 8 | 2008-12-23
MHMS - 105 2posSn - 140 Metcon: 75# punching bag 5:34
Greg Everett 9 | 2008-12-23
Matt - muscle snatch - always of the associated lift unless otherwise noted.
Gleason 10 | 2008-12-23
MHMSn 85x3x3 2 posi snatch 80x4 Metcon: 6:40 - note on metcon, being a crossfitter for 2 years and now doing CAWODs, I'd much rather just lift things now... my old days of BB lifting coming back I guess.
Jesse Woody 11 | 2008-12-23
MHMS: 95 x 3 x 3 2 pos. Sn.: 125 x 4 sets Metcon: 75# sandbag 8:05
Jordan 12 | 2008-12-23
MHMS: 25kg x 3 x 3 2 pos. Sn.: 50kg x 4 sets Metcon: subbed 2 12kg KB's. 7:47 Tried rigging my own sandbag. Med balls in a duffel bag. Failed miserably. Greg, if you keep programming in sandbags, I may have to buy one of your site....
Leo 13 | 2008-12-23
MHMS- 47.2kg x3x3 2 pos. snatch (F,MT)42.6kg x4 Met.Con. 6'26
Nick B 14 | 2008-12-23
Mid-hang Muscle Snatch: 110 lbs 2-position Snatch: 105 lbs Metcon: 5:36 (30 lb dumbell in each hand on cleans+presses)
Jonathan 15 | 2008-12-23
Played in a 2.5 hour football game on Sunday with a bunch of teenagers and youngsters. At 35, I really should know better. Anyway, I was way too sore to workout Monday, thus I combined Monday and Tuesdays workout tonight. My legs still haven't returned completely, but they are getting better. BS: 225x3x5 Clean DL: 275x3x3 Push Press: 160x3x3 Bentover BBL row: 215 max; 165 x8x3 GHD Situps: 46# x6x3 (yes, we have a 46# plate...weird) Midhang MS: 100 x3x3 2 Position Snatch (floor and midthigh): 100x4 3 rounds for time: 250m sprints with 60# heavy bag twirls x7 (bear hug a punching bag and turn it end over end, alternating directions): 5:11
spencer 16 | 2009-01-27
M. Snatch - 115 # 2 position snatch - 125# 4 rounds @ 7:50
berlin 17 | 2009-03-01
Gut!
Leave a Comment

Name
Comment
Verify
 

Shop Catalyst Athletics Store: Weightlifting books, dvds, articles, equipment

Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Digital Products  |  American Weightlifting  |  Seminars & Certifications  |  Hidden

Poster Package - Snatch, Clean, and Jerk
Poster Package - Snatch, Clean, and Jerk
Gift Certificate
Gift Certificate
Jerk Progression Poster
Jerk Progression Poster
Catalyst Athletics Book of Programs [E-book]
Catalyst Athletics Book of Programs [E-book]
Get Our Newsletter

Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal.


Search Workouts

Workouts Menu

Training Home
Program Help
Tomorrow's Workout
Exercise Demos
Training Cycles
Text Only
Starter Program
Training Cycles

View Training by Date

Get Our Newsletter





Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine
Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.

ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting For Sports Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator