5 rounds for time of:
5 burpees
5 ball slams - 15% BW
5 KB swings - 30% BW
5 box jumps - mid-thigh+" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday February 11 2009

  • Front squat - heavy single; 80% of that x 3 x 3
  • Snatch pull - 100% (of snatch) x 3 x 3
  • Rack jerk - heavy single
5 rounds for time of:
5 burpees
5 ball slams - 15% BW
5 KB swings - 30% BW
5 box jumps - mid-thigh+

Questions? Get answers here or post in comments.
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Emily 1 | 2009-02-10
Is there a good sub for ball slams?
Liam Dougherty Springer 2 | 2009-02-10
When doing a heavy single where is a good weight to start at as far as %1rm, how gradualy should the weight be increased, and how much rest between attempts.
Joe Cavazos 3 | 2009-02-10
Emily, I often use a Squat into a Jumping Pull-up as a sub for Ball Slams. It's not perfect but I can't really think of a better alternative.
Matt Wichlinski 4 | 2009-02-10
Emily Swing a sledge into a tire, or slam a sandbag, it might bust. Get an old DB and slam it into the grass, not perfect as the cycle slows cause you cant grab it off the bounce and continue the slams, but you can go hard as hell
Greg Everett 5 | 2009-02-10
Emily - Easiest thing is grabbing a single DB like you're going to swing it, and swing it down instead of up - basically just a reverse KB swing. With a DB.
Greg Everett 6 | 2009-02-10
Liam - Take whatever warm-up attempts you feel comfortable with. Keep the reps low, and decrease the size of the weight increases as you get closer to the heaviest lift of the day.
Liam DOugherty Springer 7 | 2009-02-11
FS heavy single 5x95 3x135 2x155 1x175 1x185 1x195 1x200 1x205 (f) My lower back got tweeked doing ghd sits the other day. Not paying attention to the fact that it was not a metcon is comming back to haunt me so I am taking the rest of the day off and going to the chiro tommorow I hope I will be alright by friday.
saulj 8 | 2009-02-11
First day back, still conservative after my back injury. Good to be back among the living. Front squat - NO heavy single yet; 60KG x 3 x 3 Snatch pull - 50KG x 3 x 3 Rack jerk - 60KG 7:57 on the WOD (slightly modified burpees for the back, 20KG KB, 20LB D-Ball, 30 in. box)
ADR 9 | 2009-02-11
Front squat - heavy single; 80% of that x 3 x 3 - 235#/195# Snatch pull - 100% (of snatch) x 3 x 3 - 185# Rack jerk - heavy single - 185# 5 rounds for time of: 5 burpees 5 ball slams - 15% BW - 20# 5 KB swings - 30% BW - 20kg 5 box jumps - mid-thigh+ - 30" Box 5:48
Matt H. 10 | 2009-02-11
Front Squat: 275x1 240x3x3 Snatch Pull: 175x3x3 Rack Jerk: 205x1 Metcon: Subbed 20 Swings/10 KTEs x 5 rounds 7:45 ...Pretty rough couple days from a big presentation at work to a friend's dad passing away. I'm going to miss the next couple of workouts. I'm surprised I got through this one.
Rossi 11 | 2009-02-11
FS - 315 X 1 and 255 x 3 x 3 Sn Pull 185 X 3 X 3 Rack Jerk - 245 MetCon - 9:20
Andrew Wilson 12 | 2009-02-15
135/185(6)(6)/190(6)(6);155(6)(6)(6) 145(6)(6)(6) 135(6)/155(6)/175(6)/185F
Kevin Haynes 13 | 2009-02-16
FS - 255 X 1 and 205 x 3 x 3 Sn Pull 145 X 3 X 3 Rack Jerk - 185 MetCon - 6:15
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