3 rounds for time:
10 KB swings - 30% BW
10 Sandbag shoulder cleans - 50% BW" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Thursday January 29 2009

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
3 rounds for time:
10 KB swings - 30% BW
10 Sandbag shoulder cleans - 50% BW

Questions? Get answers here or post in comments.
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Aimee 1 | 2009-01-28
that is an awful picture.
Duke 2 | 2009-01-28
My wife was laughing at me last night because she says I "frown" when I lift. It looks like I am not the only one. :(
Al 3 | 2009-01-29
Am I missing something or is Thursday usually a rest day?
Minh/M/25/5'9/172lb/WY 4 | 2009-01-29
Al, I have a feeling that Saturday might be a max day for everything. That why he is making this a workout day and friday a rest day.
Mike Cundiff 5 | 2009-01-29
Sn: 180 CJ: 225
Chris Dunkin 6 | 2009-01-29
Greg, what width did you go with on the platform (middle section)? looks less that 4'. I'm going to start frowning.
scott 7 | 2009-01-29
Hey Greg I'm an avid crossfitter and affiliate owner(Crossfit Phoenix)who wants to improve on my oly skills. I'll be attending an Oly cert in Tucson in Feb. My question; I would love to start doing the wods on your site. Are they geared for Oly lifters or Oly/crossfitters, and since I'm new to oly lifting should I do the wods as rx'd or different. Any suggestions would be helpful. Awesome site Aloha Scott Pauly Crossfit Phoenix
Chris Bullard 8 | 2009-01-29
37/m/178 Snatch: 160x1x3/170x1x2/180x1x2 C+PJ+J: 190x1x3 P-Snatch: 165x4 F-Squat: 230x1x6
Matt H. 9 | 2009-01-29
Sn - 135 C&J - 185 Sandbag and Swings - 8:34 ...My sandbags froze.
Greg Everett 10 | 2009-01-29
Scott - The WOD here is geared for someone who is primarily focused on weightlifting but wants to maintain a decent base of conditioning. If you want to a pure weightlifting WOD, you can do Burgeners at mikesgym.org - all lifting, no metCon silliness.
Greg Everett 11 | 2009-01-29
Chris - 3' 6" - Means you have to use more rubber, but it's so much better. With a full 4' width top sheet, the inside of the bumpers are right along the edge of the wood - you get a lot of bars dropping on the edges and chipping them away. This way is a bit more work and money, but well worth it in my opinion.
Matt Wichlinski 12 | 2009-01-29
who needs metcon anyway, its good for nothin... ...crickets before the CF explosion of Glassmanism's.
Rossi 13 | 2009-01-30
SN - 150 C&J - 205 MetCon - 4min
ADR 14 | 2009-01-31
Snatch - 140# x 1 x 3 Clean & jerk - 185# x 1 x 3 3 rounds for time: 10 KB swings - 50# DB 10 Sandbag shoulder cleans - 100# Sandbag 4:16
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