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Tuesday, August 4, 2009

CA WOD #8 8-3-09

Catalyst Athletics Week 3, Day 1

  • Clean & Jerk - 75% 1 x 3 - 150lbs
  • Muscle snatch - heavy single - 145lbs
  • Snatch balance - heavy single - 145lbs
  • Front Squat 78% 3 x 5 - 180lbs

3 rounds for time of:
8 DB push press - 30% BW each - 50lbs each
12 kipping pull-ups
16 KB swings - 40% BW - 70lbs


My buddy Dave came over to workout tonight.  First time he ever tried snatching and he Muscle Snatched 195lbs.  Yikes.  His time on the metcon was 9:46

I hit a lazy spell and missed two workouts.  I don't remember doing that but maybe once in the past year and half.  Not good!  Gotta keep the axe to the grindstone and stay consistent.


Joel said...

I just figured you were busy keepin' the streets safe.

Did you see what GD did today?
10 rounds
3 Snatches
15 Wallball

holy schnikes. I gotta give it a whirl. There's only 1 problem: I don't have a wallball and the 20# balls at LCF are ghetto balls (sand filled basketballs)

I'm still trying to give my CFSB metcons an Oly bias...

What do you think, should I do this on a "Metcon Only" day or should I do it after SP?

JAK said...

Hmmm Looks like a good one. The key looks to be, what weight will you use for the snatches? If you keep it light then you could do it after SP. But if you go for heavier I can see this one dragging out a bit. GD did it in 18 min but bounced around with his weight selection, making it harder to gauge how I would set this one up. Probably lean towards the light side since its the first time and keep the time down and intensity up. Let me know how it goes.

JAK said...

And I wasn't working...had 10 days I was busy being a lazy slug on vacation!

Back to work tonight. Woohoo