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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday April 28 2009

  • Muscle snatch - heavy single
  • Snatch balance - heavy single

3 rounds for time of:
8 DB push press - 30% BW each
12 kipping pull-ups
16 KB swings - 40% BW

Questions? Get answers here or post in comments.
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Load 1 | 2009-04-28
When it says: 8 DB press 30% BW each, doeas it mean one DB in each hand with 30% DB on each of them. Or do you use just one DB and do 8 reps with each arm? I'm sorry but i'm a little confused.
Andrew Makely 2 | 2009-04-28
Looks like a dumbell in each hand that is 30% of your bw each to me.
Andrew Makely 3 | 2009-04-28
muscle snatch up to 150 snatch balance 150 I can't pull myself under the bar very well, irratating! I can snatch push press more wieight. Metcon with 56lbs kb (biggest I have) and 2-60lbs db's 7:25 my conditioning needs much improvement
Aimee 4 | 2009-04-28
Load- Yes. One DB in each hand. So say if 30% of your body weight is 35#, you would put a 35# DB in each hand.
stew douglas 5 | 2009-04-28
muscle snatch - 60kg snatch balance - 45kg (yes, this needs work) Metcon - 9:25 8 DB push press - 60#/side 12 kipping pullups 16 75# DB swings Wow, those DB swings at 75# really took the life out of me!
shawn 6 | 2009-04-28
pwr.snatch - 90kg (deviated from program, had not tested 1 rm in sometime) snatch bal.- 3x1 80kg (this movement always bugs my shoulders, kept it light) metcon- 8 DB PP -65's 12 kipps 16 kb swings 32kg 3rds: rested 1min. btwn rds (still pretty taxing even w/ rest)
Cory 7 | 2009-04-28
Can I use a dumbbell as substitute for KB?
alex 8 | 2009-04-28
132 for muscle snatch 162 for snatch balance 7:07 metcon as rx'd
Alex 9 | 2009-04-28
Forgot to say all Pullups were chest to bar
Jonathan 10 | 2009-04-28
MS: 135 (a PR, albeit sad, for me). Sn Balance: up to 130 (still sad...I lose aggressiveness after about 115 and start slowing down). 3 rounds for time: 60# DB Push Press (each hand) x8 + 12 KPU + 80# DB Swings x16: 5:34. Ouch. It has been an hour since I finished my WOD. I am still sweating! This even after the contrast showers for 12 minutes.
Jesse Woody 11 | 2009-04-28
After spraining my wrist almost a month ago, I'm finally back...sooo glad! Muscle Snatch 145# Snatch Balance 205# Ran out of time for the metcon
Load 12 | 2009-05-04
Thanks for the help!
JonGB 13 | 2009-05-05
Muscle snatch - heavy single -135 Snatch balance - heavy single -135 3 rounds for time of: 8 DB push press - 60lb each hand 12 kipping pull-ups 16 KB swings - 80lb DB 9:55 and smoked...
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