3 rounds for time:
500 m row
3 rope climbs" />

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olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday September 8 2009

  • Power clean + 2 clean - 70% x 2 sets; 75% x 2 sets
  • Snatch balance - 65% x 3 x 2; 70% x 3; 75% x 3 x 2
  • Push Press - 78% x 5 x 5

3 rounds for time:
500 m row
3 rope climbs
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10 Comments
Eric Egan 1 | 2009-09-07
are pull ups a good sub for rope climb?
Greg Everett 2 | 2009-09-07
eric -

do 5 strict or 10 kipping pull-ups as a sub
Eric Egan 3 | 2009-09-07
cool,thanks
Rob 4 | 2009-09-08
Is the snatch balance a % of snatch or max snatch balance?
Matt Foreman 5 | 2009-09-08
Nice top pull position in that picture.
Andrew Makely 6 | 2009-09-08
Ahh ice bath. . . I may never see may balls again.
Eric Egan 7 | 2009-09-08
Rob,i asked the same thing last week and was told "either one since they should be pretty similar. If your snatch balance is more than your snatch, base the percentage off that. "
Brent 8 | 2009-09-08
Powerclean + 2 cleans - 175x2, 186x2
Snatch balance - 146x3x2, 160x3, 170x3x2
Push press - 176x5x5

Shoulders were smoked. Most shoulder activity in a while, but felt great just to be doing it again.

Metcon: 3 rounds of row 500m, 3 legless rope climbs in 10:43.
Brett 9 | 2009-09-09
Power clean + 2 clean - 171 x 2 sets; 185 x 2 sets
Snatch balance - 120 x 3 x 2; 130 x 3; 140 x 3 x 2
Push Press - 140 x 5 x 5
subbed for strict pullups - 12:05
MJ 10 | 2009-09-09
Power Clean + 2 Clean - 135 x 2 sets; 145 x 2 sets
Snatch Balance - 95 x 3 x 2; 105 x 3; 110 x 3 x 2
Push Press - 150 x 5 x 5

MetCon:
2 Rounds:
750m Row
15 Dead Hang Pull-Ups
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