20-16-12 reps for time of:
Kipping pull-ups
DB power snatch - 20% BW" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday January 21 2009

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 2
  • Back squat - 90% x 2 x 2
20-16-12 reps for time of:
Kipping pull-ups
DB power snatch - 20% BW

Questions? Get answers here or post in comments.
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Matt H. 1 | 2009-01-20
For the metcon, is it reps/side or reps total? Any particular purpose for the dumbbell, or would kb snatches be an acceptable substitute? Thanks
The new guy 2 | 2009-01-20
Hi, not related to this wo, but wanted some input on this program... Do you find overall conditioning better and stronger than CF main wods? And if so, why or why not. Three best sites are this one, CFE and CF main. Thx
Greg Everett 3 | 2009-01-20
Matt - Total reps.
Andy Robinson 4 | 2009-01-21
I'm a few weeks behind on WOD's...currently on week 2 of strength mesocycle 1...did rack jerk heavy single and on 90% attempt I missed because of what felt like hyperextention of my back under the overhead weight. What would cause this?
Greg Everett 5 | 2009-01-21
Andy - A couple things - First, keeping your back knee locked instead of allowing it to bend in the split. Second, related, is locking down your receiving position too early, i.e. before you lock out your elbows - this will leave you to try to squeeze your torso between the bar and your legs, neither of which are moving, so you wind up hyperextending your lower back. This second reason is often the result of simply not splitting far enough, which is more likely a result of not moving the front foot far enough than the back foot.
Andy Robinson 6 | 2009-01-21
Thanks...I have a problem with short stepping, especially when the weights approach max effort...more drills I suppose.
Minh/M/25/5'9/173/WY 7 | 2009-01-21
Sn: 192x1x2, 197x1x1 (weight was suppose to be 193 so I went up for the last rep) C&J: 241x1x2 Sq: (Low Bar) 315x2x2 (High Bar) 225x5x5 - I did these like front squats with the upper torso near vertical the entire time. Metcon as Rx'd w/ 35lb db: 2:53 - PSN form broke down quickly after the first set.
Minh/M/25/5'9/173/WY 8 | 2009-01-21
Greg, I have a question about squatting. Should all squats in the workouts be done with the bar high on the shoulders or does it not matter? I think I know the answer but I want to hear it anyway. Thanks
Minh/M/25/5'9/173/WY 9 | 2009-01-21
Greg, I almost forgot, during my jerks with 90 percent of C&J max and below I am barely bending my legs in the catch, kind of like a split push press. Should I continue doing this or try to dip deeper into a normal split jerk position?
Steve Liberati 10 | 2009-01-21
Age=29 BW=185 Sn: 145 CJ: 185 BS: 325 Metcon: 4:30 mins
Stephan - CF Broward 11 | 2009-01-21
SN 185x1, 185x1 missed, 185x1 missed, 175x1, 175x1 missed. CJ: 215x1x3 BS: 365x2x2 I seem to be having difficulty completing the snatch. I will video the next workout for critique. Would you suggest I back off the % for the next week?
Chris Bullard 12 | 2009-01-21
Sn x1: 111/155/175/175 Solid, 6 missed attempts at 3rd 175 set CJ x1: 155/175/200/212/212/217 Clean: 235 x 1 BS x2: 225/275/330 CFHQ WOD: HSPU/L-PU Reverse Ladder by 2's 16:50
tom a 13 | 2009-01-21
Sn 125 C+J 185 BS 300 No metcon for me today.
Matt H. 14 | 2009-01-21
Sn-150x1x3 C&J - 195x1x1 B.S - 260x2x2 MetCon - Skipped ...Bonked. Need to up my kcals a bit and get more sleep.
Eric Brandom 15 | 2009-01-21
That could have been the most frustrated I have ever been with myself or a barbell Sn - 205 landed 0, strength was there + room for more but technique was nothing short of atrocious. 6 attempts C+J - 265 only got the first one completely, cleaned the 2nd, but no jerk BS - 325, the only positive going into the rest day I think it's time to up the sleep to more than 4 hours nightly
Greg Everett 16 | 2009-01-21
Minh - If you don't want to be a wanker, squat with a high bar. RE split jerks, you can consider it 2 ways. On the one hand, you don't want to split any lower than you need to - in other words, the higher you can elevate the bar, the less you have to split and the higher your receiving position can be. However, as you get progressively heavier, the possible elevation of the bar is going to decrease dramatically, and you'll need to split fairly long and deep. That being the case, you need to be prepared for this, and the way to do that is to, even on lighter weights when it's not actually necessary, receive in a "full" split position. Think of it like snatching a sub-maximal weight - you could power snatch it, but you're working that receiving position. Not doing this is a pretty much guaranteed way to set yourself up for bad habits that will be very hard to break when you need to.
Greg Everett 17 | 2009-01-21
Stephan - On the 80%/power sn/cj days, work even lighter. On the heavier days, be conservative. If the weight feels OK, do it, but consider dropping some of the sets if you're feeling tired. If on those heavy days, the prescribed weight is just too heavy, go a bit lighter. This is a good time to really learn how to train intuitively and adjust your training according to how you're feeling day to day.
Minh/M/25/5'9/173/WY 18 | 2009-01-21
Greg, A wanker huh? *Sight* I guess I'm going to have to strip the bar and my pride a bit... Eric, It happens to us all brother. My last one was our last max day. I dropped the bar on my head during my Sn (bailout) and nailed my chin on a Jerk (too close to neck starting position). Stephan, I don't know what it is about the snatch but when I get up to a heavier weight (80% and up) sometimes I get nervous as hell, over think the movement and eventully miss the lift. This mental block has been a key culprit in many situations were I found myself on my ass in a crowded gym.
Rossi 19 | 2009-01-22
SN - 165lbs C&J - 235 BS - 335 MetCon: completed as rxd (no time bc someone walked off with my stopwatch). Small victory for me to complete kipping pullups.
Andrew Wilson 20 | 2009-01-26
120 Snatch - 90% x 1 x 3 160 Clean & jerk - 90% x 1 x 2 210 Back squat - 90% x 2 x 2
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