15-10-5 reps for time of:
KB swings - 40% BW
Box jumps - mid-thigh+" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday February 25 2009

  • Front squat - 70% x 3, 75% x 2, 70% x 3, 80% x 2, 70% x 3, 85% x 1
  • Snatch pull - 105% (of snatch) x 2 x 3
  • Rack jerk - heavy single
15-10-5 reps for time of:
KB swings - 40% BW
Box jumps - mid-thigh+

Questions? Get answers here or post in comments.
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Eric 1 | 2009-02-24
I'm just starting up with the beginner program from Greg's book and I see that tomorrow's WOD has a similar prescription: is 105% for the snatch pull in this case referring to one's snatch 1RM? Just thought it would be worth asking, since in the beginner program, Greg calls for a 105% snatch deadlift; does the 105% in this case refer to my 1RM snatch as well? Sorry if this is obvious :-S Cheers!!!
Greg Everett 2 | 2009-02-24
Eric - Yes, the % is of your max snatch. Normally I note that, I just forgot this time.
Aimee 3 | 2009-02-24
she is a badass.
Eric 4 | 2009-02-25
Thanks Greg! Have another question. Since I consider myself a beginner at weightlifting, and since that also means my 1RM snatch is still pretty low, should I be concerned by the fact that a 105% snatch dealift for 2 sets of 2 reps (as per the beginner program in your book) feels very easy? Is this by design? I'm new to weightlifing per say, but not to the iron game, so my deadlift is "decent", at least by the standards of my weightlifting prowess... Suggestions? BTW, your book SERIOUSLY rocks!!!!
ADR 5 | 2009-02-25
Front squat - 70% x 3, 75% x 2, 70% x 3, 80% x 2, 70% x 3, 85% x 1 - 175#/190#/205#/220# Snatch pull - 105% (of snatch) x 2 x 3 - 185# Rack jerk - heavy single - 215# 15-10-5 reps for time of: KB swings - 40% BW - 70# Box jumps - mid-thigh+ - 34" 4:08
Greg Everett 6 | 2009-02-25
Eric - You can adjust the weight up as necessary. However, the idea is to strengthen the positions and movements specific to the associated classic lift - so the weight should never exceed your ability to lift it correctly.
ken c 7 | 2009-02-25
front squat (3x5) 225 245 265 275 255 snatch pull 205 (2x3) clean and jerk 185 (1x3 from yesterday) metcon 3:02 2 pood kb 32" box did the crossfit row and push press wod yesterday so heavy push jerk was not going to work well tonight.
Fragoso 8 | 2009-02-25
Man Aimmee, Jolie with improved O-lifting under your guidance, look out! This girl is gonna be even more dangerous.
aimee 9 | 2009-02-26
That's the plan!
Rossi 10 | 2009-02-27
FS - 225X3, 235X2, 225X3, 255X2, 225X3, 265X1 SnPull - 205X2X3 Rack Jerk - 235 MetCon - 4:01
Andrew Wilson 11 | 2009-03-02
65/67.5/65/72.5/65/77.5 75 87.5F
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