3 rounds for time of:
10 sandbag power clean + 2 lunge - 30% BW
30 sit-ups
10 KB swings - 25% BW

Post numbers and questions to comments." />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Mike Burgener, Chris Sommer, Greg Everett, Aimee Anaya
Tuesday February 19 2008

  • Muscle snatch - take to a tough but manageable double for 3 sets
  • Power snatch + snatch - 60% x 3 sets
  • Clean + push jerk + jerk - 60% x 3 sets

3 rounds for time of:
10 sandbag power clean + 2 lunge - 30% BW
30 sit-ups
10 KB swings - 25% BW

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
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Danny 1 | 2008-02-18
Where is the camera set up on that picture?
Aimee 2 | 2008-02-18
haha! there were two people taking a picture. we didn't know where to look!
ec 3 | 2008-02-19
mu sn - 85# sn complex - 75# c&j complex - 95# metcon -11.12 40# sandbag (~20%), 40# db swing (~20%)
Craig Snyder 4 | 2008-02-19
Muscle Snatch: 70#, doubles x3 Power snatch, snatch: 70# x3 Clean, push jerk, jerk: 85# x3 Skipped metcon today, not feeling well.
prochargedmopar 5 | 2008-02-19
2/19/08 M/38/174 Mu Sn x2 45,95,95,95,95 Cl+PP+Jk 135,155,185 5 rounds for time of 5x 120# Sandbag shoulder and squat 5x 35# dips 5x 55# t-bar swings 5x 135# push press 13:52 Fruits smoothie with 5 glugs of olive oil, 5 eggs, grape juice, mixed fruits, and blueberries. (40 ounces) Fuel for the day: 1 grapefruits 1 handful of sunflower seeds 1 can salmon 1/2 baggie of pistachios and cashews 1 can smoked herring 1 apple 1/2 baggie of pistachios and cashews 2 handfuls of sunflower seeds 2 turkey burger patties 1 cup green tea
mike 6 | 2008-02-19
M Snatch 50kg PSn+Sn 50 Clean, P J, J 70kg 2 rounds Metcon - 11:42
Dreid 7 | 2008-02-19
Hi Greg, I saw the "standing backflip" in the exercises section and was inspired to learn the movement. I grew up with a trampoline and I already knew a little about backflips, so I went and experimented on some mats at my gym and figured it out. I can land the standing backflip consistently on the mats right now, but I still jump back a little each time, I can't land in the same spot I take off from. Do you have any advice on how to fix this? I'm currently in the middle of the "Bulgarian Cycle" from last November and I'm loving it, thanks for the WODs.
Grady Mac 8 | 2008-02-19
Coach Sommer making an appearance at Mike's Gym....awesome.
Greg Everett 9 | 2008-02-19
Dreid - Focus on jumping straight up and tucking instead of leaning back right off the floor. Try doing 1 really vertical tuck jump followed immediately by a standing back.
The Pie 10 | 2008-02-20
Muscle Snatch: 105# PS+S: 95# CLEAN+PJ+JERK: 135#,165#,165# METCON: Sandbags were broken so subbed with Kettlebell clean 1.5 poud, 5 per arm. Ab Mat Situp, 1.5 poud swings: 5:42
Evan Von Qualen 11 | 2008-02-20
Row 1000+DROM Muscle snatch 133 for 3 doubles Pow-snatch+Snatch 110 Clean+push jerk+split Jerk 138lb.
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