3 rounds for time of:
20 kipping pull-ups
10 overhead sandbag throws


Sandbag throws: Start with a heavy sandbag on the ground between your feet. Lift and swing as if performing a KB swing, but throw the back behind yourself at the top of the swing." />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday May 12 2009

  • Jerk - heavy single; 90% x 1; 80% x 1 x 2
  • Push press - 84% x 3 x 3
  • Muscle snatch - heavy single

3 rounds for time of:
20 kipping pull-ups
10 overhead sandbag throws


Sandbag throws: Start with a heavy sandbag on the ground between your feet. Lift and swing as if performing a KB swing, but throw the back behind yourself at the top of the swing.


Questions? Get answers here or post in comments.
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10 Comments
Andrew Makely 1 | 2009-05-12
Jerk up to 230 then 215 195 Push Press 165,175,175 Muscle Snatch up to 160 Kipping Pullups x20 75lb DB Snatch x10 For 3 Rounds 9:30 Can't wait to get my sandbag!
tony 2 | 2009-05-12
in the picture from sunday may 10, what kind of lifting shoe is he wearing (the blue w/ red laces)?
Greg Everett 3 | 2009-05-12
tony - Asics. Good luck.
tony 4 | 2009-05-12
i had a feeling they were jade rhinos(ghosts) thanx anyway
shawn 5 | 2009-05-12
jerk 120kg 1x1, 105kg 1x2 push press 3x3 90kg 6 thrusters 50kg 9 kipps 12 burpees 4rds 1 min. rest btwn rds
Jonathan 6 | 2009-05-12
Jerk: Up to 205, then 185 x1, 175 x1, 155 x1 Push Press: 175 x2x3 MS: up to 130, failed 135 (arrghh!) 2 rounds for time: 20 KPU + 5-80# DB Swings: 2:01 Greg, my left shoulder is really giving me fits. Any recovery techniques other than ice after workouts, ibuprofen, shoulder dislocates? I don't wan to be a wus, but I also do not want to do permanent damage to those intricate shoulder muscles.
Greg Everett 7 | 2009-05-12
Jonathan - Get it checked out by a PT or similar before it gets worse. But yes, plenty of stretching, mobility work/warm-up, ice and ibuprofen will always be a good bet.
Jonathan 8 | 2009-05-13
Many thanks Greg! Will continue to do as you suggest and I plan to see a PT today.
Justin VanBeek 9 | 2009-05-13
Decided to try the qualifier workout for our region.... 8 Deadlifts (300 lbs) 400 meter Run 3 RDS - The run could have been a lot fast but the deadlifts felt good.... got bout 8:30, but with a huge push.. probably could have managed under 8 mins
jongb 10 | 2009-05-19
Jerk - 205; 185 x 1; 185 x 1 x 2 Push press - 165 x 3 x 3 Muscle snatch - 115x2, 135 (bad form x2) 3 rounds for time of: 20 kipping pull-ups 10 60lb DB Snatches 5:40
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