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

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olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics 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
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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'
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