Warm up:
3 rounds of:
5 Hang clean and press (bar only)
5 Squats
5 Pull-ups
5 Push ups
Run to the end of the drive way

5 sets of max power snatch: 1 power snatch, 2 over head squats (post loads)

Back squats 5-5-5-5-5
followed by 100 sit-ups

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A day of training at Catalyst Athletics


Double layer fudge, Paleomg

I made this last week. Holy cow, it’s beyond yummy.

If you make this, make sure to have a plan to distribute it because you will want to eat the entire pan. In one sitting. Which I did not do (but really thought about). It’s that good.

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Thursday WOD, May 17, 2012

8 thoughts on “Thursday WOD, May 17, 2012

  • May 16, 2012 at 8:19 pm

    Agree w Amy the fudge is AWESOME had some last also

  • May 17, 2012 at 6:18 am

    Snatches: 165/165/165/175/175

    Back Squats: 225/225/245/265/285

  • May 17, 2012 at 6:48 am

    LF – 22;04…..

  • May 17, 2012 at 8:58 am

    135# snatch
    225# squat
    Still sore from all other workouts this week

  • May 17, 2012 at 4:06 pm

    Snatches @ 155
    Squats @ 225 (last set at 245)

  • May 17, 2012 at 4:25 pm

    Amie’s an Awesome teacher! Great 4:15 class! I love snatches & OHS!! 80# PR! 100 weighted situps were tough, but got through them.

  • May 17, 2012 at 5:19 pm

    Thanks Angie! Today was such a fun day at the gym! Power snatches and OHS are a great combo! And as a coach, there is nothing better than watching someone walk in thinking they “can’t” do a particular lift and leaving the gym knowing they can do it and are in fact, pretty good at it. FUN FUN DAY!! Great work by the afternoon crews!!

  • May 17, 2012 at 6:05 pm

    Something else I really dug about today – there were veteran lifters putting big weights overhead today, and a couple of them were people with mobility issues a year ago and weren’t doing OHS. They have spent dedicated time working on mobility and developing strong overhead positions. It’s so cool to watch everyone make progress on things that was a big challenge in the past. AWESOME AWESOME!!!

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