For time:
5 kipping pull-ups
20 push ball - 10% BW
10 kipping pull-ups
15 push ball
15 kipping pull-ups
10 push ball
20 kipping pull-ups
5 push ball" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Friday January 2 2009

  • Tall snatch - 30% x 3 x 3
  • Power snatch + snatch - 65% x 4 sets
  • Snatch balance - heavy single
For time:
5 kipping pull-ups
20 push ball - 10% BW
10 kipping pull-ups
15 push ball
15 kipping pull-ups
10 push ball
20 kipping pull-ups
5 push ball

Questions? Get answers here or post in comments.
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Chris Bullard 1 | 2009-01-02
TS-55 PS+S-120 SB-135 Snatch-135x3/145x2x3/155,165,170,175 Metcon WOD: 3:27
Veronica D. 2 | 2009-01-02
TS: 45# (didn't have anything lighter) PS+S: 50# SB: 60# (stopped b/c wasn't focused) Metcon: Time - 7:44 used 12 lb ball
Steve Owens 3 | 2009-01-02
TS-50# PS+S-100# SB-115# need to work on technique Metcon- 5:36
Jonathan 4 | 2009-01-02
Tall Snatch: 65# x3x3 PS + Sn: 115# x4 Sn Bal: up to 115#, way short of where I normally am. Just not in the grove today. For time: 5 KPU, 20-1 hand Push Ball off knees & 8 foot target with 6# ball, alternating; then 10 KPU, 16 PB as above; 15 KPU, 10 PB as above; 20 KPU and 10 PB as above. 3:28
Jordan 5 | 2009-01-02
Friday January 2 2009 * Tall snatch - 20kg (30%)x 3 x3 * Power snatch + snatch - 45kg (65%) x 4 sets * Snatch balance - 85kg heavy single Metcon: 4:15 w/14 # med ball cleans a couple of pounds too light, so I through it 12 feet target.
Stephan - CF Broward 6 | 2009-01-02
Tall Snatch: 75lb(33%) x3x3 PSN + SN: 155lb(68%) x 4 sets SNB: 225lb - heavy single Missed first attempt at 225 and second attempt seemed slow. Greg - Since we are working on pushing ourselves under the bar rather than push pressing, is it ok if the movement is a bit slower or should we drop the weight and perform a heavy single with the appropriate speed?
tom a 7 | 2009-01-02
TS 45# PS+S 90# SnBal 135# (Need work here) MetCon: 5:32 w/ 18# ball
B. Dallas 8 | 2009-01-02
M/6'2"/190 TS = 55# (got just above parallel, couldn't quite get down enough) PS+S = 85# (same as above) SnBal 85# (once then stopped - shoulders were beginning to get sore by this point) MetCon = 4:29 with 15# ball (just avoided pukie) Looking back on the snatches I should have gone lighter and performed full ROM and technique practice. Out of all the oly lifts I hate snatches the most :)
Greg Everett 9 | 2009-01-02
Stephan - I don't know how you're doing snatch balances slowly... especially with 100 kg. Are you sure you're doing a full snatch balance and not a heaving snatch balance?
donna d 10 | 2009-01-02
TS: 25# PS+S: 45# SnBal: 65# metcon: 5:53 (band kip; 10# ball, nursing shoulder issues) trying to really focus on technique. snbal is up 10# from 2 weeks ago. thanks greg.
Stephan - CF Broward 11 | 2009-01-02
Greg - Well, it is not actually slow. I can't really explain it. I am not doing a heaving snatch balance. I will create a log tomorrow on the message board and post a video for you and/or others to critique/comment on.
Minh/M/25/5'9/170/WY 12 | 2009-01-02
TallSn: 65x3x3 PS+Sn: 135x4 Sn Bal: 215x1 BackSq:225x5x5 3 grip Speed Bench: 135x3x3,155x3x3,175x3x3, 275x3
Ian 13 | 2009-01-02
I'll f-in watch that sh- online chick who o-lift are so hawt!
Stephan - CF Broward 14 | 2009-01-03
Greg - These are the videos of the snatch balance. Thanks for any input you can provide. 185lb - 225lb -
Greg Everett 15 | 2009-01-04
Stephan - I see what you mean now. This is super common - you're just putting too much into the upward drive on the bar so you're nearly push pressing it before you even have a chance to drive yourself down. Change that dip and drive into a much briefer "pop" of the bar off your shoulders and drive yourself DOWN - ideally that bar barely moves up at all. This pop is sort of analogous to what you might do to readjust a bar on your back for a back squat if it's off center - more of a bounce than the dip and drive you'd see in a push press.
Stephan - CF Broward 16 | 2009-01-04
Thanks Greg. Would you suggest I back off the weight a bit just give it a shot the next time I do snatch balances?
Greg Everett 17 | 2009-01-04
Stephan - Keep going up to the RXed weights, but spend some more time on the way with your warm-up weights practicing.
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