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

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
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
Print Friendly and PDF

11 Comments
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.
Leave a Comment

Name
Comment
Verify
 

Shop Catalyst Athletics Store: Weightlifting books, dvds, articles, equipment

Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Digital Products  |  American Weightlifting  |  Seminars & Certifications  |  Hidden

Werksan Metal Training Plates - KGs
Werksan Metal Training Plates - KGs
Werksan Training Collars
Werksan Training Collars
Werksan Competition Set
Werksan Competition Set
Catalyst Athletics Nylon Lifting Straps
Catalyst Athletics Nylon Lifting Straps
Get Our Newsletter

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.


Search Workouts

Workouts Menu

Training Home
Program Help
Tomorrow's Workout
Exercise Demos
Training Cycles
Text Only
Starter Program
Training Cycles

View Training by Date

Get Our Newsletter





Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine
Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.

ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting: A DVD Guide to Learning & Teaching the Snatch and Clean & Jerk by Greg Everett
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
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