3 sets:
A. KB sidebends x 10/side
B. Hanging leg raise x 15" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Friday November 13 2009

  • Snatch - 70% x 1 x 6
  • Clean & jerk - 70% x 1 x 6
  • Back squat - 77% x 2 x 4
3 sets:
A. KB sidebends x 10/side
B. Hanging leg raise x 15

Questions? Get answers here or post in comments.
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Brian 1 | 2009-11-13
Coach, What's the average time your mainpage WOD's should take including warmups and conditioning. I think I tried your WOD's before but they were a little to long for me. How would you suggest to scale so that I am in and out of gym in less than 1 hour.
Greg Everett 2 | 2009-11-13
Brian - Control your rest periods. 60-90 sec between sets of sn/cj, and 1-2 min between strength lifts. If you don't mess around and get warm quickly, you may be able to do about an hour. But the reality is that these aren't CF workouts, and some of them take a long time - so you can drop sets/exercises, but then you're just doing a different workout.
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