3 rounds for time:
15 kipping pull-ups
10 box jumps
5 sandbag halfmoons (each side)" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday July 21 2009

  • 2-position snatch (floor, mid-thigh) - 75% x 5 sets
  • Snatch balance - heavy single (work up slowly to try to get 8-10 total reps)
3 rounds for time:
15 kipping pull-ups
10 box jumps
5 sandbag halfmoons (each side)

Questions? Get answers here or post in comments.
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Chandler Alford 1 | 2009-07-21
This is going to be my first workout with sandbags, so how much does the sandbag need to weigh?
Chandler Alford 2 | 2009-07-21
I guess another question I have is what if I don't have sandbags available, what are the substitutes?
clinton bohaty 3 | 2009-07-21
Brand new to this website, have been doing crossfit for a year and half. Interested in what the concept you are trying to achieve. Do I understand this correctly about your WOD. You do olympic lift or powerlift movements then you do the second portion which is a metcon? Thanks for any advice or clarification In afghanistan with military, lots of time to work out...
Justin VanBeek 4 | 2009-07-21
Comp on Sat... Just working off my openers for Saturday Snatch... Opener 209#... Worked up to 90% 88, 110, 132, 154, 174, 184, 189.. No misses... Feels good Clean and Jerk.... Opener 264#.... Worked up to 90% 154, 198, 218, 228, 238... All good.. :) Clean Pulls.. Opener X1, 284X1, 294 X 1 Sledgehammer Swings... Tabata... 6 RDS
Justin VanBeek 5 | 2009-07-21
Clinton here's what I would say... There are Olympic Weightlifters that Crossfit... Or there are Crossfitters that Olympic Lift... Athletes on here are mainly the former rather than the latter... as am I... The main focus here is mainly to improve the Classical Olympic movements (Snatch/Clean & Jerk) but in addition we strive to improve our overall physical abilities and GPP by using Crossfit WODs
Aimee 6 | 2009-07-21
Justin- Good answer! Chandler- I would say start at 30ish% body weight unless greg notes otherwise. If you don't have a sandbag, a plate is a good substitute.
Matt 7 | 2011-06-28
2 position Snatch 175 x 4 - 1 miss lost focus Snatch Balance 225 in 8 sets Met con w 45 plate, 30' box, kip - 4:00
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