3 sets:
A. GHR x 10
B. GHB sit-up x 15

Week 10" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Monday November 2 2009

  • Snatch - 75% x 2 x 4
  • Jerk - 84% x 3 x 2, 84% x 2 x 2
  • Clean pull off riser - 90% (of clean) x 3 x 3
  • Back squat - 90% x 2 x 4
3 sets:
A. GHR x 10
B. GHB sit-up x 15

Week 10


Questions? Get answers here or post in comments.
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7 Comments
Ben 1 | 2009-11-02
GHB?? I'm not sure what this movement is....
Greg Everett 2 | 2009-11-02
Ben - Same thing as GHD sit-ups. See here.
Ben 3 | 2009-11-02
Awesome. Thanks Greg!
Brian PCF 4 | 2009-11-04
Snatch 602x1 (failed the next three sets) 502x1 Jerk 803x2 (88kg rxd) 802x2 Clean Pull off 3″ riser 953x3 Back Squat 1202x4 Abs as Rx'd. This is going to be my last WOD for a while. I've done 10 Catalyst Athletics WODs since 10/20/2009 and I am crushed. Going to take a few days off and decide if I keep up with these or just take a dose every now and then on top of my CF WODs. Really appreciate the thought that goes into this programming and it's opened my eyes to a lot of weaknesses that I have (significant lack of core strength to start), so thanks for putting this stuff up. I've also learned a lot as far as how programming should be put together, especially with respect to max power output v. prescribed weights on the METCONs that you've programmed. I'm more afraid of those than most of the CF WODs I've done. With respect to the Oly lifting programmed, as a middling Crossfitter (me), this level of volume is crushing. Would appreciate any feedback on how I can tackle this a little better, but my self-diagnosis is that I've entered that "over trained" zone and need to take some time off. Thanks again.
ann S 5 | 2009-11-04
10 burpees 2 back and forth short way bear crawl 10 min AMRAP 10 DB Hang Power Snatch 20 situps run down and back 2 rounds with additional power sntch and situps - short the run
Greg Everett 6 | 2009-11-04
Brian - I would suggest 2 basic things: 1, try cutting the volume down a bit (I'm assuming you're not doing anything in addition to these workouts - if you are, you should know what to do); 2) Start at the beginning of a training cycle. Jumping in partway through will pretty well ensure that you either can't complete the prescribed work, or that it will murder you.
Brian PCF 7 | 2009-11-08
Greg, thanks for the feedback, I was just doing the CA WOD. I'll re-engage during the beginning of a cycle, think I have a lot of room for growth here.
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