1 min rest
  • High-hang clean & jerk - 60% x 1 x 10; 1 min rest
  • Front squat - 70% x 1; focus on speed up
  • GHB sit-ups - 50 total
  • 20-15-10 reps:
    Box jump - above knee+
    Kipping pull-ups
    Week 1" />

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    olympic weightlifting, weightlifting, snatch, clean, jerk
    weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Monday November 30 2009

    • Power snatch - 75% x 1 x 10; 1 min rest
    • High-hang clean & jerk - 60% x 1 x 10; 1 min rest
    • Front squat - 70% x 1; focus on speed up
    • GHB sit-ups - 50 total
    20-15-10 reps:
    Box jump - above knee+
    Kipping pull-ups
    Week 1
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    Eric L. 1 | 2009-11-29
    Is that 1 set of 1 rep Front Squat or 10 sets of 1 rep?
    Greg Everett 2 | 2009-11-29
    1 set of 1 - warm-up to it quickly and be done.
    LP 3 | 2009-11-29
    Does "1 min rest" mean 1 min between reps, or exercises? reps makes sense, but I've never seen notation like this on your site, so I can't be sure.
    Greg Everett 4 | 2009-11-29
    LP -

    1 min rest between sets
    Nick 5 | 2009-11-29
    Been crossfitting for a while, but still feel like a novice when it comes to oly lifts. If I don't know maxes for power snatch and high-hang clean & jerk, should I estimate and go light until a max or heavy single pops up in the future, or should I do a heavy single then hit the workout prescribed? I'm excited to learn through your site. Also, I don't have shoes or knee bands. How necessary are they to actually starting to lift. I have some low-profile shoes I plan on lifting in. Thanks again.
    Greg Everett 6 | 2009-11-29
    Nick -

    Estimating for now is fine. I would get lifting shoes ASAP - don't get knee sleeves unless you find down the road you really need them.
    LK 7 | 2009-11-29
    I'll be joining in. I started half way through the last cycle. Have had good instruction when I was at CF Ottawa, but not enough time to consistently apply it in a coached setting. Since moving here, I've set up a garage gym. For now my goals are to build on the base I have as best I can. (My O-lift book should be arriving soon)Workout days are Wed-Sun. - Stats: older female
    Barry Weidner 8 | 2009-11-29
    Looking forward to the heavy Snatch and C&J emphasis. Will post my numbers this evening.
    Neil Scholtz 9 | 2009-11-30
    This would be my first cycle of CA training. Did 2 cycles of Coach Burgeners Bulgarian program in between some CrossFitting. Now swinging back to some Oly Lifting.

    Hit an 87kg Snatch & 111kg Clean & Jerk at my last competition. 77kg Division. Looking to qualify for national champs next year.

    Todays WOD:
    63kg Power Snatch
    66kg High-hang Clean & Jerk
    100kg Front Squat
    Scott Craig 10 | 2009-11-30
    39 year old
    205 lbs
    nursing a completely ruptured bicep tendon (left) and a partially ruptured bicep tendon (right)

    Having said that, I'm doing what I can until I'm healed up.

    Today's WOD
    55kg PS
    55kg HHC&J
    100kg FS
    GHD SU 2x25

    Greg, I appreciate everything you and Aimee do.
    JCW 11 | 2009-11-30
    Power snatch- 150 lbs
    High hang clean and jerk- 150 lbs
    FS- 190 lbs
    50 GHB sit ups- 1:46
    box hop 30 inch
    pull ups
    Just started following the site and will be doing the workouts daily. For all these workouts, is the % we are supposed to do the % based off what our max lift is for that movement? (i.e. for todays high hang clean and jerk should that have been 60% of our max H-HC+J or 60% of our max clean and jerk?)

    Scott Pauly 12 | 2009-11-30
    43 yom 195 lbs

    Power Sn 1x10@ 132lbs

    High Hang Clean&Jerk 1x10@ 152lbs

    Front Squat 200lbs x1

    All weights at rx'd % and rest periods.
    Kyle Pichie 13 | 2009-11-30
    22 yom, 165lbs

    Power Sn 1x10@ 110lbs

    High Hang Clean&Jerk 1x10@ 125lbs

    Front Squat 150lbs x1

    50 GHB not for time (25, 10, 8,7)

    Kip Pullups & 36' Box Jump - 5:59mins

    Hopefully I can really improve on my speed under the bar and my overall Front squat and OHS numbers, seems they are holding me back from a PR in the CnJ and Snatch.
    Greg Everett 14 | 2009-11-30
    JCW -

    % refers to 1RM of the associated exercise. Usually if different and not obvious, it will  be specified. In this case, it's of your 1RM CJ.
    Riddler 15 | 2009-11-30
    32y/o m, 195

    PS 1X10 @115
    HHC&J 1X10 @130
    FS x 1 @ 175

    50 butterfly situps with abmat

    20-15-10 Box jumps 26 in. and pullups 3:50
    Bin 16 | 2009-11-30
    23, 170lb

    PS - 1x10 @ 140lb
    HHC&J - 1x10 @ 135lb
    FS - 185lb

    Didn't time the aux. work
    Barry Weidner 17 | 2009-11-30
    Power Snatch: 57kg
    Hang Clean & Jerk: 66kg
    Front Squat: 77kg
    50 Weighted Situps (16kg kb)
    Metcon: 3:53 (pullups unbroken, 28in box)
    Gordo 18 | 2009-11-30
    37 yom, 69kg
    PS 46kg
    HC&J 55kg
    FS 70kg

    50 GHB SU

    Box jump 27"

    Leon R 19 | 2009-11-30
    I'm going to start this 3 week cycle tomorrow, I'll be a day behind and may have to modify some exercises because of a groin injury. Do you think it will work out well just using the power variations of the lifts and taking it easy on the front squats untill i'm ready to hit the lifts properly?
    Greg Everett 20 | 2009-11-30
    Leon -

    It will be OK - Can you back squat instead of FS? If so, just do all BS with the same Rx.
    Jp 21 | 2009-11-30

    Okay, so I totally screwed this workout up; thought it was 1 set of 10 reps vs. 10 sets of 1 rep. Also, I need to look at the videos for the H-HC&J; I'm pretty sure I was doing more of a High hang power clean and jerk. Took me a couple of minutes to catch my breath and re-place the weights on the bar.

    W/U: 500m row, then 3X: PVC O-Squat (15), H-Pushup (15), Good Morning 20.45Kg (15), Dip (12,11, 10), Pull-up 22.7Kg assist (12,11, 10)

    Snatch balance with only oly bar - 3-5 x 1
    O-squat with only oly bar - 3-5 x 1
    Power snatch - 75% (40.9Kg) x 10; 2 min rest
    High-hang clean & jerk - 60% (47.7Kg) x 10 (stopped at 5 for about 15-30 sec; 2 min rest
    Front squat - 70% (70.5Kg) x 1; focus on speed up
    Weighted sit-ups 11.4Kg - 50 total

    20-15-10 reps:
    Bench jumps - above knee+
    Kipping pull-ups
    4:23; 2nd set of pullups were broken
    cory 22 | 2009-11-30
    32 yom 200lbs

    135 1x10 with 1 min rest for both
    180 fs 1 rep
    50 GHB

    completed metcon but did not time it...took 4 mins or so. not really sure

    I am sure that it kicked me in the rear though!

    Pr'd week before last on snatch 180 up from 175
    Pr'd BS 355 up from 335

    I am feeling much stronger over all but really feel like I am lacking strength on the first pull of both sn and c & j.

    going to try and focus on those through the next few weeks...

    Thanks for all the info...
    Leon R 23 | 2009-11-30
    Cheers Greg, I haven't tried anything since the injury a couple of weeks back but will give it a go and see how it works out.
    Ian Carver 24 | 2009-11-30
    36 Yrs - 5'11"/185

    Power Snatch - 150x1x10
    Hang C&J - 150x1x10
    Frnt Sqt - 185

    MetCon- 3:50

    Sorry I haven't posted any of the numbers for the past 9 weeks to help programming. Nonetheless, everything has been journaled.
    Isara Fey 25 | 2009-11-30
    21 yrs 5'11''/160

    Power snatch 135 1x10
    Hang c&j 135
    Frnt Sqt 160


    Been following but this is my first posting, finally caught the beginning of a cycle
    Gene 26 | 2009-11-30
    Greg- I've been crossfitting for 11 months, i'm LEAN (5'11", 170lbs) with decent strength, pullups, metcon, etc. I practice oly lifts only as they appear in main site Wod's. I'm thinking of doing this 3 week cycle with you. My best snatch is probably only 100lbs, my best CJ is 185lbs, but the jerk wasn't pretty.

    should I supplement my paleo diet with milk or something else so I can get be fatter/stronger? :-)

    for today's wod I would power snatch 75#, once, rest, repeat 9 more times, then rest 1 minute before moving to high hang cj right? How long of rest between the 10 singles?

    High hang cj would be done at 108#, same as above

    I understand the one front squat

    is GHB the same as GHD?

    Thanks in advance for the help, and for your contributions to the community. You were at my level 1 cert, and I was rooting for you at the games this year!
    Greg Everett 27 | 2009-11-30
    Gene -

    1 min rest is between the 10 sets of pwr sn/pwr cj. Rest as needed between exercises. No need to change your diet unless you want to gain weight - if so, just bump up the protein and fat a bit each week.

    You're thinking of Josh Everett - I'm the other one.
    Jeremy Shepard 28 | 2009-11-30
    25 yrs, somewhere around 105 kg BW

    Power Snatch - 75kgx1x10
    High Hang Clean + Jerk - 75kgx1x10
    Front Squat = 108kgx1
    GHR - 50

    Box jumps & (band-assisted) kipping pullups: took a long time
    John 29 | 2009-11-30
    Sure is nice to see how many people are going to follow your WOD's. Must feel good. CF is not the only dog on the block.
    Eric L. 30 | 2009-11-30
    28yrs, 180lbs, 5'10

    1st Oly lifting cycle

    Power Snatch 45kgx1x10
    Hang C&J 52kgx1x10
    Front Squat 63kgx1

    Metcon 4:20 (24inch box)
    Mike Maruffi 31 | 2009-11-30
    28 yom 225lbs 6'0"

    Power Snatch - 150lbs
    Hang C&J - 150lbs
    Front Squat - 245lbs

    Metcon 4:40 with 24" box

    I'm new here too and am really excited about following your programming.
    Michael 32 | 2009-11-30
    Hey Gregg what about a future article on fixing the "butt wink" in the squat. Unless you have already addressed this is a previous issue if you could point me to what issue that might be I would appreciate it.
    Jordan 33 | 2009-11-30
    25 yo/f/118lbs

    To be honest I was a little intimidated to post, but I wanted to participate in this cycle. Thank you for posting the rx'd rest. I noticed today that I tend to rush through the lifts.

    PS @ 54lbs
    HHC&J @ 63lbs
    FS @ 125lbs
    50 GHD


    Do you prefer for the wts to be given in kgs or lbs? Does it matter? I have no problem converting.

    John B 34 | 2009-11-30
    44 yrs old

    PS - 85lbs x1x5 felt light
    95lbs x1x5
    H-HC&J 105lbs x1x10
    FS - 125lbs x1

    Box jumps above knee and body rows 20-15-10 8:35
    Greg Everett 35 | 2009-11-30
    Michael -

    Check out this article.
    Greg Everett 36 | 2009-11-30
    Jordan -

    Doesn't matter - just indicate which you're using.
    Brian Reckdenwald 37 | 2009-11-30
    Power snatch - 75% x 1 x 10; 1 min rest
    150 lbs x 1 x 10

    High-hang clean & jerk - 60% x 1 x 10; 1 min rest
    150 lbs x 1 x 10

    Front squat - 70% x 1; focus on speed up

    GHB sit-ups - 50 total

    20-15-10 reps:
    Box jump - 26"
    Kipping pull-ups

    Time - 4:47

    I've been following these workouts for 4+ months lagging about 2 months behind with very positive results. The decision was made to jump to the current workouts to be able to get and give feedback. Thank you, Greg, for the programming.
    Shark 38 | 2009-11-30
    Power Snatch 95# 1 x 10, 1 min rest between
    High Hang Clean 95# 1 x 10, 1 min rest between
    Front Squat 157#, 1 rep
    50 sit ups

    3rft 20 - 15 - 10
    Box Jumps 21.75”
    Adam 26/5'10/193 39 | 2009-11-30
    First day on your program and I look forward to more.

    PS-155 (medium difficulty)
    HHC&J-165 (easy)
    FS- 205 (easy)

    Metcon: (30in Box full extension, kipping pulls):
    2:57 Felt like Fran
    Gene 40 | 2009-11-30
    Greg- sorry about the confusion! I'm the sincerity of my appreciation wasn't lost with the mixup...

    Here's my numbers (in lbs)
    FS- 145#
    30 ghd situps 20-10 (back tight from Linda on Saturday)

    Metcon- 24" box jumps, kipping pullups

    I taped some lifts, if I post them, would you comment?
    Nick 41 | 2009-11-30
    PS: 135 lbs (estimated weight/felt light)
    HHCJ: 155 lbs (estimated weight/technique felt great)
    FS: 225 lbs
    GHD Sit-ups: get them tomorrow. Forgot.
    Metcon: 2:31 w/24" box
    Erik Reckdenwald 42 | 2009-12-01
    27/Male/5'-11"/180 lbs

    Power snatch - 75% x 1 x 10; 1 min rest
    115 lbs x 1 x 10

    High-hang clean & jerk - 60% x 1 x 10; 1 min rest
    140 lbs x 1 x 10

    Front squat - 70% x 1
    180 lbs

    GHB sit-ups - 50 total

    20-15-10 reps: Time = 3:32
    Box jump - 28"
    Kipping pull-ups

    Total workout time = 1.25 hours
    Erik Reckdenwald 43 | 2009-12-01
    I started these WODs 5 months ago, a few months after attending the Catalyst Seminar in Boston, and have seen nice gains in the lifts and overall strength. Consistency has vastly improved, especially at what used to be max loads. I recently started eating more - on purpose - and put on about 5 pounds.

    I started out at the following:
    155 lb snatch
    210 lb c&j
    305 lb back squat (low bar)
    245 lb front squat

    New numbers:
    180 lb snatch
    230 lb c&j
    310 lb back squat (olympic style)
    255 lb front squat

    Greg, thank you for putting these workouts together. Your journal, dvd, book, and seminar have all be very helpful in my development.
    Paul K 44 | 2009-12-01
    Jumping on board, partly because of the CF BS. Did a cycle this time last year and attended your seminar at Primal. Thanks for all you do.
    Power Snatch - 140
    Hang Clean & Jerk - 155
    No front squat
    Metcon 3:31 24 inch box
    Dan M 45 | 2009-12-01

    Greg - First time following your Wod's. I've been doing SS for the past 5 months and I wanted to change things up a bit.

    PS - 115lbs
    HC&J - 135lbs
    FS - 200lbs
    GHD - 50
    Metcon - 3:24 (only had a 22'box)
    Tim D 46 | 2009-12-01
    PSnatch=95# on first 2 then 105# other 8
    C+J=105#'s all 10 sets
    Fr. Squat = 145#

    didn't do situps or met-con. Instead did CFE workout 6x3 mins with 1 and 3 minutes rest between.

    O-lifting isn't my main sport, I fight so I will typically do 2-3 of your workouts mixed in with 2-3xCFE, 1-3 Cfits, and 3-4 Tiered strength/dynamic workouts per week.

    I just did a seminar with Mike Gattone and am looking forward to getting better at this stuff.
    AC 47 | 2009-12-01
    There are 5 of us at CF Louisville East. Performances as follows

    Athlete AB SW AI AF AC
    PS 155 90 75 75 -
    HHC&J 165 85 80 80 -
    FS 205 125 105 85 -
    WKO 2:58 4:13 5:01 5:45 3:47*
    box height 30" 27" 27" 24" 30"

    *sub one arm rows (strained trap)
    AC 48 | 2009-12-01
    that was a nice little table before I submitted it. Will post differently in the future.
    Billy 49 | 2009-12-01
    Here is a great example of CF knowledge and leading from the front. He exemplifies elite fitness and knowledge. His core strength and bitch tits take years to develop.

    Travis 50 | 2009-12-01
    Holy shit. Awesome to see this many people on the catalyst WOD. Greg is the man, obviously.
    Leon R 51 | 2009-12-01

    PS 57.5k
    HHPC 75k

    WoD 3.59

    My groin injury didn't allow me to squat so used the power variation for the clean and missed the squat. The workout turned out to be breathy after a couple of weeks off. Cheers Greg
    BamBam 52 | 2009-12-01
    51 YOM 5'7 170lbs

    run 12 min TT 1.544 miles

    Full Snatch 1 135lbs
    5 sets of 1 at 115 lbs

    Full C&J 185lbs
    5 sets of 1 at 140lbs

    Front Squat (rock bottom) 185 lbs
    2 sets of 2 at 150lbs

    back ext 30 reps (22 and 8) 45lbs but on 45 degree back ext bench

    LK 53 | 2009-12-02
    51 yof 125lbs

    PSN 55lbs
    HHC&J 65lbs
    FS 65x3, 75x2, 85x1 lbs
    50 SU (ab mat)

    LK 54 | 2009-12-02
    Those HHC&J should read 55lbs
    MLC 55 | 2009-12-03

    PS - 75lbs
    HPC&J - 95lbs
    FS - 135

    Metcon - 5.56 with 24' box

    Did 2 days in a row of GHB so did 25 boat rockers and 25 russian ballet leg thrusts instead.
    EricB in IL 56 | 2009-12-14

    Present Max Snatch - 160lbs
    Present Max C&J - 215lbs

    Scaled this workout for the following reasons:

    1. This is my first CA WOD ever, after following CF/CFFB/CFE for over two years.
    2. Still trying to get over a sinus infection.
    3. Legs still a bit sore from 7.5 trail race on Sat.

    All weights in pounds:
    PSn - 115 x 1 x 8
    HHC&J - 130 x 1 x 6
    FS - 195
    50 unbroken situps on Swiss ball with knees bent and feet anchored

    Metcon - scaled to 15-10-5 reps:

    2:56 with 26" stack of bumper plates, all pullups unbroken

    Phil 4:13
    Double A 57 | 2010-01-08
    First day on this program been CF for 2 years.

    PS- 135#
    HHC&J- 135#
    FS- 185#

    50 GHD's - 10 x 5

    Met Con: 4:05
    20in. Box
    Leave a Comment


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