3 rounds for time:
10 burpees
20 KB swings - 25% BW" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Friday September 4 2009

  • 3-position Snatch - 65% x 2 sets; 70% x 3 sets
  • Snatch pull - 90% (of snatch) x 7 x 4
  • Snatch push press - 70% x 5 x 3; 75% x 5 x 2
3 rounds for time:
10 burpees
20 KB swings - 25% BW

Questions? Get answers here or post in comments.
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Richard Vanmeerbeek 1 | 2009-09-03
Go Jamie !
Brent 2 | 2009-09-04
3position snatch-125x2, 135x3 Snatch pull-172x7x4 Snatch pushpress-135x5x3, 145x5x2 Metcon: 3 rounds of 10 strict burpees & 20 swings (a la 09 CFGames standard) @1.5 pood in 5:01.
Andrew 3 | 2009-09-04
3-pos Snatch - 90, 95 Snatch Pull - 135 Snatch Push Press - 100, 106 Metcon as Rx'ed: 5:40 w/ 1.5 pood
Christopher 4 | 2009-09-05
rest {family interupt}
Brett 5 | 2009-09-06
3-position Snatch - 120 x 2 sets; 130 x 3 sets Snatch pull - 165 x 7 x 4 Snatch push press - 130 x 5 x 3; 140 x 5 x 2 Metcon - 3:22 w/ 1.5 pood
Michael 6 | 2009-09-07
25/5'10"/181/M Metcon-3:56 with a 53lb kettlebell.
Mark Gleason 7 | 2009-09-11
3 POSI SN 2x55;2x65;3x85... SN PULL 7x105;7x125.. SN PP 5x65;5x95;5x105;5x115;5x125
Chris S 8 | 2013-07-02
Quick question when it says 5x3 is that 5sets of 3reps or 5reps then another 3reps? Also when it says 3sets of 65% what are the rep amounts?
Steve Pan 9 | 2013-07-02
Chris - Check the program info section to the right. If there is a percentage at the front it will be reps then sets. So 65%x3x5 would be 5 sets of 3 at 65%. For the 3 sets of 3 positions cleans that means perform a 3-position clean for 3 separate sets. A 3-position clean will be from mid thigh, at the knee, and from the ground.
RM 10 | 2014-03-30
is the % of the snatch push press from my snatch push press max?
Steve Pan 11 | 2014-03-31
RM - Yes. If you don't have a snatch push press max you will have to feel out a weight.
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