4 sets; no rest:
10 KB clean & push press
2 rope climbs" />

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Hook grip
Wednesday June 16 2010

  • Snatch - 60% x 1 x 5 OTM
  • CJ - 60% x 1 x 5 OTM
4 sets; no rest:
10 KB clean & push press
2 rope climbs


Questions? Get answers here or post in comments.
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17 Comments
JHo 1 | 2010-06-15
What is OTM?
Greg Everett 2 | 2010-06-15
OTM = On The Minute
JHo 3 | 2010-06-15
Thank you. At that weight I would normally do about 5 sets, increasing the weight before I start the work set. Is that reasonable?
Greg Everett 4 | 2010-06-15
Yes - do whatever warm-ups you need.
Niels 5 | 2010-06-16
I'm currently following Wendler's 5/3/1 to increase my strength. When I start the CA WODs, it'll be smart to stop that for a while right? Because I don't see a lot of Presses and Deadlifts in the workouts posted.. Also, on this workout: Snatch 60% x 1 x 5 OTM Does this mean: Minute 1 -> 1x at 60% of 1RM Minute 2 -> 1x at 60% of 1RM etc. Or do we need to go up in weight? (Trying to understand the workouts prior to starting)
Andrew K. 6 | 2010-06-16
Niels, Yeah, DEFINITELY stop Wendler before this. Especially considering we're in the middle of the "infamous russian squat cycle." I was doing the exact same thing as you were and while you might feel you can do it for the first week or so you'll be CRUSHED after about ten days. As Greg told me, gotta pick one or the other. As an anecdote, I've seen better improvement in my squat and deadlift from this than when I was doing wendler. That's just me though. My $.02
Niels 7 | 2010-06-16
Thanks Andrew. I think I just have to try, my wendler cycle stops next weekend (after that I'll still catch a deload week). So starting July, I will be starting CA WODs. Thanks again.
Nicolas G. 8 | 2010-06-16
Hi Greg, sorry for the spelling mistake but english is not my first language. I know you are not a big fan of the crossfit thing anymore but i'm presently training prior to the crossfit sectionnal that will take place in 2011. My biggest weakness is the O-lift. I tought about starting the 3 days schedule you posted june 9th. Since I got plenty of time to prepare for that event, do you suggest to start a 5 day program or keep with a 3 day program + 2 METCON?
Greg Everett 9 | 2010-06-16
Niels - Yes, what you wrote is correct. And yes, stop 5/3/1...
Greg Everett 10 | 2010-06-16
Nicolas -If you have an entire year to prepare, and the O-lifts are your biggest weakness, I would spend a considerable period of time focusing on them with a 4-5 day/week program with 1-3 brief conditioning workouts per week max. Say, something like you see here...
Nicolas G. 11 | 2010-06-16
About todays WOD, are we doing 5 times 1 rep in a minute every minute or we only do 1 rep each minute during 5 min? Also, I've never focus on Oly-lift only WOD before. Would it be stupid to start doing the CA WODS whitout doing an basic oly-lift program before. All my techniques are okay but I still consider myself a novice.
Greg Everett 12 | 2010-06-16
Nicolas - 1 snatch every minute for 5 minutes. You should be fine jumping in on these workouts, but start at the beginning of a cycle (find a Monday that says week 1).
Richard Vanmeerbeek 13 | 2010-06-16
Greg E - 1.5 years ago, I followed the site religiously for 3-4 months. Your input and resources have helped me immensely. This year I went through the Crossfit sectionals and regionals succesfully, and along the way I was complimented on my "grace" with the O-lifts. That's all thanks to you. I can't wait to throw credit where credit is due if I'm asked at the Games! Thank you very much. Nicolas - I can only advise you to do the damn thing.
Nicolas G. 14 | 2010-06-16
Richard- When did you start adding intense Metcon prior to the games and how many workout per day were you doing. Also, did you had any more workout than de CAWODs?
JHo 15 | 2010-06-17
Snatch 55k CJ 65k I really enjoyed the lifts today. 3rd pull on snatch felt good. Feet were landing beautifully on all lifts. KB Clean and Push Press 24kg 10 Legless rope climbs, sit start, 12' 2 3 rounds 13:00 folks in the gym were chatty and I was easily distracted so I was moving slowly and resting too long
Richard Vanmeerbeek 16 | 2010-06-17
Nicolas- 4 months following strictly the CA wod was perfect. And then I just did my own thing after that, keeping 2 fixed oly days of intense work on snatch & c&j, with maybe some rowing on those days. No metcons. The rest of the week was for metcons and slow lifts and running.
Björn Uddenfeldt 17 | 2010-06-18
Not enough time lately, playing catch up with yesterdays squats but i forgot the RDL: A1 Back squat 100 kg x 5 x 3 A2 Bulgarian Split Squats (bw) 15 x 3 B Snatch 40 kg x 1 x 12 C C&J 70 kg x 1 x 6 Still hard to get the correct snatch-technique, 40 kg is below my 65% of snatch, so I usually put in a few extra when light.
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