For time:
50 m sprint
15 kipping pull-ups
30 sec rest
100 m sprint
10 kipping pull-ups
30 sec rest
200 m sprint
5 kipping pull-ups
30 sec rest
50 m sprint
10 kipping pull-ups" />

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olympic weightlifting, weightlifting, snatch, clean, jerk
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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Oly seminar at CrossFit Dallas Central
Thursday May 28 2009

  • Muscle snatch - 80% x 1 x 3
  • Snatch - 75% of Wed heavy single x 1 x 5
  • Clean & jerk - 75% of Wed heavy single x 1 x 4

For time:
50 m sprint
15 kipping pull-ups
30 sec rest
100 m sprint
10 kipping pull-ups
30 sec rest
200 m sprint
5 kipping pull-ups
30 sec rest
50 m sprint
10 kipping pull-ups


Questions? Get answers here or post in comments.
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3 Comments
shawn 1 | 2009-05-28
snatch 4x1 80kg c&J 4x1 100kg
Geoff Aucoin 2 | 2009-05-28
Just signed up for the Oly course in Calgary, WOOO!! Too bad it's not so warm here in October so bring a toque (that's Canadian for beanie).
Jonathan 3 | 2009-05-29
MS: 115 x1 x3 BS: 135 x5; 185 x5; 225 x5; 275 x1 For time: 50m sprint + 16 40# Renegade Rows (pushup with a DB Row done after each PU); 100m sprint + 12 Renegade Rows; 200m sprint + 8 Renegade Rows; 50m sprint + 10 Renegade Rows. 4:41.
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