Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Monday December 1 2008
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 4
  • Clean & jerk - 80% x 1 x 4
  • Front squat - 90% x 1 x 2
  • Pull-ups - 2 x max
  • Hanging leg raise - 3 x 10
  • KB cross-chops - 2 x 20

Week 4B2
Print Friendly and PDF


11 Comments
Red 2008-12-01
What are Kb cross-chops please?
Kris 2008-12-01
New PM is here! Christmas came early!!!
Aimee 2008-12-01
Red- go here
tommi k 2008-12-01
Sn. - 78.5kg C&J - 98.5kg FS - 135kg Pull-ups - 14,12 HLR - 3x10 Cross chops - 2x20x24kg
XX 2008-12-01
Back up on the Olift wods for the past two weeks. I'm Olifting and starting to sprint short distances x2 week for now, looking to move to 3x after a few weeks. A week behind in this cycle so I'm doing last Mondays workout. Gonna split workouts throughout the day 3 sets x 4 reps x 15 M sprints (3 minute rest for reps/ 5 minute btw sets) 4 starts (1 minute rest each) Snatch 100%, same story, won't get under once weight reaches 115 lbs. Powered 125, 135 was almost a muscle snatch, 145 failed 3 times. Last one I was looking up at the bar over my head, infront, as it dropped back down. did 115 S Balance x 3 with a 5 second isometric press out at the bottom on each. rest of the workout later
Richard Vanmeerbeek 2008-12-01
Sn - 67.5kg C&j - 85kg FS - 105kg Pull-ups - +20kg vest x 10 (PR) / no vest x 18 HLR - 2 x 10 DB cross chops - 24kg x 20 Ran out of time.
Eric Brandom 2008-12-01
M/23/6'1"/180 Sn - 185 C&J - 230 FS - 265 PU - 13, 16 HLR - +10#'s each leg KB Cross Chops - 2pood Row 500m - 1:24.6
ADR 2008-12-01
Snatch - 140# x 1 x 4 Clean & jerk - 180# x 1 x 4 Front squat - 225# x 1 x 2 Pull-ups - 25# vest: 8, 5
Jonathan 2008-12-01
Snatch: 116# x1x4 C&J: 156# x1x4 FS: 205# x1x2 Pullups: 10, 8 HLR: 3x10 Cross Chops: 35# x20, 45# x20 Bottom position close grip bench press: up to 205# x2 Calf Press: 585# x10x3
Dan Meyer 2008-12-01
Really excited to see you guys moving to Sunnyvale, so I'm starting up the WOD to get ready for January. M/22/6'3"/220 Sn - 95 (quite ugly - feet were way too far apart on landing) C&J- 135 FS - 225 Pullups - 5x3 butterfly (just realized these should've been strict) HLR- 3x10
ken c 2008-12-02
snatch 155 clean and jerk 195 front squat 275 pull ups 15 12 hlr 3x10 cross chops 1.5 pood
Name
Comment
Verify
 

Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Workouts Menu

Workouts Home
Workouts Help
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
Custom Program Design


Training Programs


View by Date




Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine