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" />

Home   |   Contact   |   Help   |   Mobile BLOG ARTICLES WORKOUTS EXERCISES VIDEOS PHOTOS RESOURCES FORUM STORE CERTIFICATION AFFILIATES MAGAZINE SERVICES GYM 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 Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Certifications Werksan Competition Barbell Women's Square Logo Loose Shirt (Pink) Werksan Horizontal Plate Rack Olympic Weightlifting for Sports (E-Book) 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. Leave a Comment Name Comment Verify   Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal. Advertise With Us Training Home Program Help Tomorrow's Workout Exercise Demos Training Cycles Text Only Starter Program Select Cycle Double Day Squats & Heavy Weights 8-Week General Cycle 12-Week Traditional Cycle 5-Week Front Squat Emphasis Cycle 6 Week Back Squat Emphasis Prep Cycle 4-Week Leg Strength Block 2 4-Week Leg Strength Block 1 12-Week Complete Cycle Basic Rep Cycle Block & Pull Cycle Quick & Classic 3-Phase Cycle Strength by Feel Cycle Classic / Position Cycle 10 x 3 Squat Cycle Classic Cycle General Cycle Russian Squat Cycle Advanced 2-Phase Cycle Classic-Squat Wave Cycle Strength Cycle Classic Cycle Strength Development Cycle Strength Cycle 2-Phase Cycle 4-Block Cycle 4 4-Block Cycle 3 4-Block Cycle 2 4-Block Cycle 1 Select Date 2013 June May April March February January 2012 December November October September August July June May April March February January 2011 December November October September August July June May April March February January 2010 December November October September August July June May April March February January 2009 December November October September August July June May April March February January 2008 December November October September August July June May April March February January 2007 December November October September March Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Certifications Weightlifting Certification Level 1 - Sunnyvale, CA - May 3-4 HiTech Technique Plates Werksan Competition Collars Clean Progression Poster HAN Ultimate Pro Blend Protein 2lbs. Cooking for Health & Performance Volume 2 E-Book Dumbbell Moves DVD - Vol 3 Ultimate Sandbag Bag & Filler Packages Advertise With Us Get training tips and Catalyst news AND get a free issue of the Performance Menu journal. Submit your question to be answered by Greg or Aimee Everett in the Performance Menu or on the website Submit Your Question Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters. We are currently recruting new lifters and offer sponsorship opportunities. Read More Catalyst Athletics Contact Us About Help Newsletter Products & Services Gym Store Events Weightlifting Team Performance Menu Magazine Home Subscriber Login Issues Articles Workouts About the Program Workout Archives Exercise Demos Text Only Instructional Content Exercise Demos Video Gallery Free Articles Free Recipes Resources Recommended Books & DVDs Olympic Weightlifting Guide Discussion Forum Weight Conversion Calculator All content © Catalyst Athletics, Inc. | 1257 Tasman Drive Suite A | Sunnyvale, CA 94089 | 408-400-0067 | Site Terms & Conditions | Advertise with Us