3 rounds for time of:
400 m row
10 box jumps
5 clapping push-ups
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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday January 7 2009

  • Front squat - heavy single (~90-95%)
  • Rack jerk - 80% x 1 x 3
3 rounds for time of:
400 m row
10 box jumps
5 clapping push-ups

Questions? Get answers here or post in comments.
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Matt Dyson 1 | 2009-01-06
Greg, I hate to ask but is there something missing from the MetCon? A prescribed rest between rounds or something much worse? Cheers Matt
Greg Everett 2 | 2009-01-06
Yes, sorry about that.
Matt Dyson 3 | 2009-01-06
Thanks Greg, sorry everyone else. I guess we would all have been happy with just the rowing? Cheers Matt
tom a 4 | 2009-01-06
much better, i guess...
George 5 | 2009-01-07
Can't wait to do this today! My strength has been steadily increasing over these last 4 weeks. So impressed at the programming it goes without saying I'll be sticking to the CA WODs for as long as I can move weight.
Steve Owens 6 | 2009-01-07
FS- 225# RJ- 155# Metcon: 7:52 35M/5'6''/168#
LT Barnes 7 | 2009-01-07
I have just found this performance website today and I have a question or two. First, when it says heavy single what does that mean? is that like 1,1,1,1,1,1,1 on crossfit or is it like a HIT set where you just warm up until you reach your max? Second, what are the percentages out to the side? is that 90-95% of your 1RM? Any help would be great, thanks. By the way im no noob to this, i have been cross fitting for a year this month and i am a strength and conditioning coach at a local high school and they all love crossfit and oly lifting. Im just looking for more ways to challenge myself in a more specificly athletic sense. Thanks and God bless. 22M/6'4"/215#
Greg Everett 8 | 2009-01-07
LT Barnes - RE heavy single, check out the "info" link at the top of the WOD. Yes, %s are of the exercise's 1RM (unless it's noted that they're of another exercise's 1RM, such as in the case of a snatch pull using a % of your snatch).
Minh/25/M/5'9/170/WY 9 | 2009-01-07
FS: 275x1x3 (initial record) (first time ever front squatting to a single hvy, had more in me) RJ: 225x1x3 (Using the lighter weight was just like snatch balance. Drive the bar up to hard and it would be still moving up when I tried to lower into lunge, pulling me off balance.) DB flat bench press: 100x5x4, 125x3x1 (Haven't done db bench in awhile. Would have used bar but this morning was apparently national bench day.) No Metcon- yesterdays metcon re-aggravated my cold. So I'm laying off the Metcon's until I'm 100% well.
Minh Tran 10 | 2009-01-07
Error in Front Squat post... I only did 275 once for one set.
Steve Liberati 11 | 2009-01-07
Age=29 BW=185 FS: 295 RJ: 185x1x3 metcon: 11:10.
tom a 12 | 2009-01-07
Snow today means skiing tomorrow, so I altered things a bit. Tall Snatch 45x2x3 Snatch Balance + 2 OHS 95x3 Front Squat HS 275 Rack Jerk 175x1x3 Metcon: Half Tabata Clapping Push-ups
Jordan 13 | 2009-01-07
FS: 115kg Rack Jerk: 70kg Metcon: 8:10 30" box jump
saulj 14 | 2009-01-07
Combined this with Tuesday workout, too much going on. All weights in KG. Muscle snatch - 50 x 3 x 3 Clean + push jerk + hang clean + jerk - 55 x 3 sets Front squat - 95 Rack jerk - 72 x 1 x 3 3 rounds for time of: 400 m row 10 box jumps 5 clapping push-ups 9:40 Good to be back...
Zionna F 29 140lbs 15 | 2009-01-07
Greg, Started yesterdays WOD, but had to stop half way through due to a migraine. What is your recommendation if a WOD is missed during this 16 week cycle. Should I make it up today or just go with today's posted WOD. Thank you in advance. -Zionna
Stephan - CF Broward 16 | 2009-01-07
FS: 315lb Rack Jerk: 225lb Metcon: 9:20
donna d 17 | 2009-01-07
FS: 135# RJ: 85# met con: 9:13
Greg Everett 18 | 2009-01-07
Zionna -If it's a heavy squat/pull/press day, try to make it up the next day (instead of that day's w/o). If it's a lighter/tech day, just skip it. During the sn/cj/squat cycles, same idea - try to make up the heavy days the next day if possible. If you can't by then, skip it.
JP 19 | 2009-01-07
What up Greg & Aimee, Hope your holidays and move up there were good. Catch you guys later.
Eric Brandom 20 | 2009-01-07
FS - 285 (95%) - missed 295 Jerk - 240 Metcpn: 30"box jumps 5:17
Zionna F 29 140# 21 | 2009-01-07
Thanks Greg FS 100# Sn Pull 75# Rack Jerk 100# I am a week behind on the cycle. Metcon: 20-15-10 KB swings 24kg bodyrows (sub for pullups do not have a bar) 3:27
Rossi 22 | 2009-01-07
FS 295lbs Rack Jerk 215lbs MetCon: 9:30 ran instead of row
ken c 23 | 2009-01-07
44/6'1"/190 front squat 305 pr rack jerk 225 metcon 6:37 24" box jumps and slapping push ups. had it in my head wrong.
aimee 24 | 2009-01-07
Hi jp! How are things?! I hope training is going well!
chris bullard 25 | 2009-01-07
FSx3: 140/190/205/215/230 FSx1: 245/255 clean DL w/2" block x 5: 205/245/280/305 PP: 115x5/140x4/165x3x3 PJ: 195x1x3 metcon wod: 7:11
Duke 26 | 2009-01-07
I add the workouts to my calendar a day ahead, but unlike Matt, I did not pay any attention to what the workout was for today until I started doing it. I must have sat on the C2 scratching my head for at least two minutes trying to figure out how to do three rounds of 400m row. I finally ran upstairs and logged on to to see what I had missed. Too funny! 40/5'6"/145 FS 185# RJ 145# metcon: 8:21 (with the box jumps and clapping push ups)
Jason Y. 27 | 2009-01-07
FS: 185 RJ: 140 Metcon ~7min
chris bullard 28 | 2009-01-07
add to above 37m/175/5'9" 28" box jump
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