4 rounds for time:
10 m low side shuffle x 4
10/side KB cross-chops" />

Home   |   Contact   |   Help   |   Mobile Tuesday November 17 2009 Snatch - 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2 Clean & jerk - 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2 4 rounds for time: 10 m low side shuffle x 4 10/side KB cross-chops Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Olympic Weightlifting Book, DVD & Poster Set The Portable Greg Everett: Collected Articles 2005-2012 (E-Book) Dumbbell Moves DVD - Vol 1 Werksan Upright Plate Rack 3 Comments Garry 1 | 2009-11-17 been having some R shoulder tweaking for the last wk or so... so laid off the snatch today... C&J - 185 / 185 / 197 / 197 / 210 / 210 not sure what KB cross chops are... wanted to make up for this lack so did Linda... 10/9/8/7/6/5/4/3/2/1 of 285lb deadlift 190lb bench press 145lb clean time- 11:20 [all sets unbroken... need to work on dec rest times] -gm2 Garry 2 | 2009-11-17 post-wod... forgot to mention did some grip strength work/exercises as well as some gymnastics work... -gm2 Jp 3 | 2009-11-17 M/39/213 W/U: 500 m row CFE Run WOD: 6x 1min on 3 min off (~1.88 miles@ 8.5 - 9.0 MPM) O-Squat 45# (15), Sit-up(15), H-Pushup (15), Good Morning 45# (15), Dip (8), Pull-up 70# assist (12) Snatch - 70% (85#) x 1 x 2, 75% (90#) x 1 x 2, 80% (95#) x 1 x 2 (85,85, 90,90, 95,95f, 95) Clean & jerk - 70% (115#) x 1 x 2, 75% (125#) x 1 x 2, 80% (130#) x 1 x 2 (115, 115,125,125,130, 130) 4 rounds for time: (4:10) 10 m low side shuffle x 4 10/side 25# DB cross-chops *increase weight to 30#) Coach Everett, Just wanted to say thanks! Been following your WODs for a couple of weeks or more and have been seeing improvements! 'Oppresso de liber' Leave a Comment Name Comment Verify   Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal. Advertise With Us Training Home Program Help Tomorrow's Workout Exercise Demos Training Cycles Text Only Starter Program Select Cycle Double Day Squats & Heavy Weights 8-Week General Cycle 12-Week Traditional Cycle 5-Week Front Squat Emphasis Cycle 6 Week Back Squat Emphasis Prep Cycle 4-Week Leg Strength Block 2 4-Week Leg Strength Block 1 12-Week Complete Cycle Basic Rep Cycle Block & Pull Cycle Quick & Classic 3-Phase Cycle Strength by Feel Cycle Classic / Position Cycle 10 x 3 Squat Cycle Classic Cycle General Cycle Russian Squat Cycle Advanced 2-Phase Cycle Classic-Squat Wave Cycle Strength Cycle Classic Cycle Strength Development Cycle Strength Cycle 2-Phase Cycle 4-Block Cycle 4 4-Block Cycle 3 4-Block Cycle 2 4-Block Cycle 1 Select Date 2013 May April March February January 2012 December November October September August July June May April March February January 2011 December November October September August July June May April March February January 2010 December November October September August July June May April March February January 2009 December November October September August July June May April March February January 2008 December November October September August July June May April March February January 2007 December November October September March Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Werksan Upright Plate Rack Women's Square Logo Loose Shirt (Teal) HAN Ultimate Pro Blend Protein 2lbs. Jerk Progression Poster Olympic Weightlifting: A DVD Guide to Learning & Teaching the Olympic Lifts Werksan Squat Rack Weightlifting Programming: A Winning Coach's Guide (E-Book) Cooking for Health & Performance Volume 2 E-Book Advertise With Us Get training tips and Catalyst news AND get a free issue of the Performance Menu journal. Submit your question to be answered by Greg or Aimee Everett in the Performance Menu or on the website Submit Your Question Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters. We are currently recruting new lifters and offer sponsorship opportunities. Read More Catalyst Athletics Contact Us About Help Newsletter Products & Services Gym Store Events Weightlifting Team Performance Menu Magazine Home Subscriber Login Issues Articles Workouts About the Program Workout Archives Exercise Demos Text Only Instructional Content Exercise Demos Video Gallery Free Articles Free Recipes Resources Recommended Books & DVDs Olympic Weightlifting Guide Discussion Forum Weight Conversion Calculator All content © Catalyst Athletics, Inc. | 1257 Tasman Drive Suite A | Sunnyvale, CA 94089 | 408-400-0067 | Site Terms & Conditions | Advertise with Us