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Tuesday October 20 2009
Comments (5)  |  Help  |  Programs  |  Exercises

  • Hang clean - 75% x 2 x 4
  • Snatch balance - 80% x 3 x 2, 84% x 2 x 2
  • Push press - 89% x 3 x 4
Rounds in 5 min:
2 KB clean + 2 push press + 2 lunge (alternate sides after each complex)

Questions? Get answers here or post in comments.
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5 Comments
Michael Halbfish 2009-10-20
Catalyst, Mike's Gym and Max all post excellent Crossfit O-Lift oriented WODS. I am looking for some guidance as to which programming I should follow. Are there differences in the focus or who the WODS are best for?
Greg Everett 2009-10-20
Mike's Gym is for weightlifters; CA is primarily focused on weightlifting, but will maintain a reasonable level of conditioning; can't comment on Max's workouts because I'm not really familiar with them.
Jason Gilbreath 2009-10-20
Michael, Check out Dutch Lowy's blog. He is doing a review of several programs. So far he has covered catalyst, crossfit football, Crossfit Invictus,and OPT. There should be several more reviews over the next few weeks.
bso 2009-10-20
* Hang clean - 170 x 2 x 4
* Snatch balance - 135 x 3 x 2, 140 x 2 x 2
* Push press - 183 x 3 x 4

Rounds in 5 min:
2 KB clean + 2 push press + 2 lunge (alternate sides after each complex)
55# kettlebell
15 + 4
push press limiting factor
Brian PCF 2009-10-21
OK, per Dutch's recommendation, I'm in for 6 weeks. Today was Day 1:

Hang Squat Clean
75kgx2x4
Snatch Balance
50kgx3x2
52.5kgx3x2
Push Press
75kgx3x4
Rounds in 5 min:
2 KB clean + 2 push press + 2 lunge (alternate sides after each complex): 18 rds @ 45 lbs (if a round is just one side)

Always enjoyed the Performance Menu and your thoughts on the Oly Lifts as it relates to Crossfit performance, hoping to see a nice jump in my strength. My current stats are:

m/30/6'1/215
1RM Snatch 80kg
1RM C&J 100kg

Will try to get some video up of my CA WODs for critique and to contribute.
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