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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Thursday January 8 2009

  • Snatch balance + 2 overhead squats - 65% (of snatch balance) x 3 sets
  • Tall snatch - 35% (of snatch) x 2 x 3
  • Pull-ups - 3 x max
  • Hanging leg raises - 3 x 15

Questions? Get answers here or post in comments.
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Ted B 1 | 2009-01-07
No rest for the weary?
Greg Everett 2 | 2009-01-07
Chris Bullard 3 | 2009-01-08
37/m/175/5'9" Starting snatch balance % based on snatch 1 rep max T-Snatch x2+Snatch Balance x2+2OHS: 65/75/85/100/120 Muscle Snatch x 1: 100/120 Snatch + Snatch Balance x2: 140/150 Snatch + Snatch Balance: 170 Snatch Balance x 1: 185/195(PR) Snatch Balance x 2 x 3: 155 Muscle Snatch: 145 CFHQ Wod: 10rds-3x45#Pullups, 5xStrict Pullups, 7xKipping Pullups 18:37
Josh 4 | 2009-01-08
What kind of exercise is aimee performing?
johnny Davis 5 | 2009-01-08
What kind of pullups. Dead hang or kipping.
Greg Everett 6 | 2009-01-08
Josh - Jerk supports.Johnny - Deadhang. If kipping, it will be noted.
johnny Davis 7 | 2009-01-08
Minh/M/25/5'9/170/WY 8 | 2009-01-08
1. (Sn Bal + 2 OHS)x140x3 2. Tall Sn: 75x2x3 3. Kipping Pullup Max: (I knew it was dead hang, but I was curious to what I could do.) I.)50x1 (PR by 7), II.)20x1 (short rest between one and two because I was out of time.)
Jordan 9 | 2009-01-08
Sn Balance + 2 OH squats 55kg Tall Snatch 25kg x3 x3 Pullups-20kg x3 x3 - I misread this one, did 3 x3. leg raise 3 x15
Eric Brandom 10 | 2009-01-08
SB+2OHS - 185 TS - 85 PU - 3x10 HLR 3x15
Jonathan 11 | 2009-01-08
I had to combine yesterday's WOD with today's WOD. I fully intended to do the WOD yesterday, but the bridge en route to the gym was out due to the torrential rains here in Alabama. It was a rough night. Anyway, for 1/07/2009 WOD FS: 215# x1 Rack Jerk: 185...easy! Finally getting somewhere with these. 3 rds for time: 400m run, 30" box jumps and 5 clapping push ups: 7:57. 1/08/2009 WOD (SB + 2 OHS) x 2 sets: 100# Tall Snatch: 65# x2x3 Decline side situps: 30 Hammer curls: 65# x8 Rev Curls: 55# x10
donna d 12 | 2009-01-08
sb+2ohs 45# TS 25# pu - 7,6,5 HLR (or close to it) 3x15
Steve Liberati 13 | 2009-01-08
Age=29 BW=185 SB+2OHS - 135 TS - 67,75,85 PU - 109,109,109 (2 kettlebells hung from aro my waist) HLR 3x15
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